Speed Work & 4 Corners & Tick Tack Toe!!

No Hands!
April 26, 2017
Home Run!
April 27, 2017

  • When: 04/27/2017
  • Q: Switchback
  • Pax: HotStones, Anchor, Skipper, Neighbor, LoveAll (respect), FastPass (Respect)

7 PAX!! No FNG @ #summervillesole

Warm-up:  Happy Ankle (up/down/circle)
Running Man (each side)                  10IC each side
Slow Imperial Walker Kicks               10IC
Jumping Jacks                                  10IC

The Thang:  Speed Work:  *do drills between 2 cones spaced about 20m apart*
High Knees
Butt Kickers
Mario Jump
Lay Sprint                   4x
Speedy Arms             2x 20sec
Sprinter Sit-Ups        20SC
Spiderman Steps     10IC

Long Skip
Grape Vine
Straight Leg Run
Turn Sprint                4x
Push-Up                   10SC
Bicycle Crunch          20IC
Big Flutter Kick         10IC

4 Corners:  *4 cones placed in corners to mark stop points.  Run to each cone.  At cone do 15SC assigned exercise*

Lap 1:  @ corners 1 & 3 Small Arm Circles FWD @ corners 2 & 4 Small Arm Circles RWD
Lap 3:  @ corners 1 & 3 Imperial Walker @ corners 2 & 4 Hillbillies

Tick Tack Toe:  *PAX are divided into two teams.  Board is constructed of 8 holla hoops roughly 20meters away from the teams.  Each team has 3 colored cloths to mark their spot on the board by running to board and placing their cloth into a hoop.  If the 3 cloths are on the board and there is no winner the next PAX runs up and moves 1 of their teams clothes to try to win before the other team does.*

Cool Down:  5min various stretches.
Devotion:  There exists only one person who has the power to cast the deciding vote that will kill your dream…you!
Prayer:  few moments of meditation/reflection.

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