10/08/2020 - The Ridge - Agile, Hostile, Mobile!
AO: The Ridge
When: 10/08/2020
PAX:
Number of Pax: 17
Pax Names: Beat Box, Den Mother, Gopher, Hanger, Jimmy Neutron, Niners, Second Best, Sheldon, Skinner, Upchuck, Vern,
DR Names:
Number of FNGS: 0
FNG Names: Couch, 2nd City, Bone Spur, Jellystone, Skid Mark, Better Call Saul
QIC: Skinner
Introduction
With all the NFL rosters being whittled away by quarantine and COVID testing, it was time for the men of F3CrossroadsIL to shake of the rust from high school and get back into playing shape in case the call comes for The Replacements. Today’s work focused on footwork, speed, and agility.
Warm-O-Rama
SSH (20)
ABE VIGODAS (12)
Goofballs (15)
God Mornings (12)
The Thang
Speed Agility Ladders
Ladder: Cones:
- 3-step cuts 1) 1 foot steps
- Sideways scissors 2 ) 2 feet steps
- Walking push-ups 3) 2 foot hops
- 2 feet sideways 4) forward/backward run
- 2 in, 2 out (going forward) 5) zig zag shuffle
- 5 hops+run (1 tap each box) 6) left down/right back hops
- Burpees 7) bear crawl/crawl bear
Waiting Team Exercises:
- SSH
- Curls
- SSH
- Shoulder Press
- SSH
- Squats
- Merkins
Circle of Trust
As the Winter winds approach, I request accountability measures- EH, call-outs, pressure to post, etc. The accountability to this group is what makes this experience special. Lets continue to push through the Gloom of Winter!
Naked Man Moleskin
This was someting different, thank you to the PAX that showed up today and pushed themselves. Hugh shout out to Den Mother for having my 6!