AO: The Pound
When: 07/24/2021
PAX:
Number of Pax: 10
Pax Names: Downward Dog, Folgers, Gecko, Lucy, Pom Pom, Tarheel, Water Boy, Wham-O,
Number of FNGS: 1
FNG Names: Smokey
QIC: Downward Dog
The BackBlast:
Warmup
IC x10 Arm circles forward/backwards
IC x10 Imperial Walker
IC x10 Rocky Sit-ups
IC x10 Alarm clocks
Mosey around the field
The Thang
IC x 20 Rotational Twist – arms across chest
IC x 20 Rotational Twist – elbow strikes
IC x 20 Rotational Twist – straight arms
Planks, left side plank, right side plank
Merkins – halfway up, up, halfway down, down, remix
IC x 10 Hip Bridges
IC x 20 Hip Bridges with leg extensions
IC x 10 Modified Flutter Kicks
On Command- Line up for Front/Back/Go (Merkins,Big Boy sit-ups, Imperial Walkers) to the light pole and Mosey back
Circle Up
OYO 20 Jabs switch repeat
OYO 20 Front Kicks switch repeat
OYO 20 Left Jab, Right Jab, Kick, switch repeat
Circuit Drills ~45 seconds between exercises for 5 Rounds
1) Hip Bridges
2) Planks and Merkins
3) Side Straddle Hop
4) Punch/Kick target
5) Hold targets for fighter
6 Minutes of Mary
Warmup
IC x10 Arm circles forward/backwards
IC x10 Imperial Walker
IC x10 Rocky Sit-ups
IC x10 Alarm clocks
Mosey around the field
The Thang
IC x 20 Rotational Twist – arms across chest
IC x 20 Rotational Twist – elbow strikes
IC x 20 Rotational Twist – straight arms
Planks, left side plank, right side plank
Merkins – halfway up, up, halfway down, down, remix
IC x 10 Hip Bridges
IC x 20 Hip Bridges with leg extensions
IC x 10 Modified Flutter Kicks
On Command- Line up for Front/Back/Go (Merkins,Big Boy sit-ups, Imperial Walkers) to the light pole and Mosey back
Circle Up
OYO 20 Jabs switch repeat
OYO 20 Front Kicks switch repeat
OYO 20 Left Jab, Right Jab, Kick, switch repeat
Circuit Drills ~45 seconds between exercises for 5 Rounds
1) Hip Bridges
2) Planks and Merkins
3) Side Straddle Hop
4) Punch/Kick target
5) Hold targets for fighter
6 Minutes of Mary