QIC: Yosef
PAX: Sea Gull, Grohl, Anchor, AirWolf, Ace, King, Jack, Aristotle, Black Lung, Papa Juan, NPR, Iditarod, Nadal
PAX overcame the fartsack to Post on the first cool fall-feeling morning of the year.
Warm O Rama:
1 lap in MMC parking lot
Stretches in cadence: toe touch, flat back left & right, groin stretch L&R, Quads L&R, Arm across L&R, Triceps L&R
Led Pax in plyometrics to get a litte winded and warm.
High skips
Butt kicks
Grapevine L&R
Lunges
Advised PAX that QIC has sports on the brain, gave options of workouts that apply or relate to football, basketball, and baseball. PAX grumbled they wanted to try football
Introduced PAX to CB turn drills – backpedal from the “line of scrimmage”, open your hips to follow the receiver, and then sprint after the “catch.” Confirmed PAX was feeling the burn before moving on.
PAX decided to give baseball a try next. Performed Field of Dreams x1. 1st base: LBC’s, 2B: Merkins, 3B: rowers, Home plate: 15 burpees. Teams of 4 each took a base and only moved on once the home plate team completed their burpees and relived the next base. Performed until everyone had completed burpees and ran the bases.
QIC got excited about football and had to be reminded we love basketball too.
Suicide ladder x3 with a twist. 1st set x5 Merkins, 2nd set x10 air squats, 3rd set x15 full sit ups. Proud of the PAX for finishing the last 15 situps as a team.
Finished out with a plank smoker, Plank Hurdles, down and back. PAX excelled at hurdling, not at how much space to leave between each other.
Finished with Circle of Trust and Ball of Man as we ran out of time