July 16, 2018

Speed and Agility Work

THE SCENE: After the great electric light show of July 15th, the morning welcomed us with a mug factor of 1000%. Ripe conditions for a tennis court sweat factory.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Various

AD HOC PRE-THANG
YHC gets excited at the sight of a swingset–too many possibilities. There was a pleasant four-swing set on the way to the courts which QIC could not resist. Four PAX – Four Swings…it was meant to be.

Superset 20 underdogs (TRX rows) and 20 overhead tricep extension x 2 rounds. Break up sets with 100 toe touches on swing set area barrier.

THA-THANG:
Tennis court

ROUND 1: Speed and Agility
1 – Low speed side shuffle (4 legs / sprint to opposite side)
2 – Sprint/backpedal (halfway, then full X 4 / sprint to opposite side)

Rinse and repeat X 3 total rounds

3 – Squares – sprint down / low shuffle right / backpedal / low shuffle left (2 sets of 4X)
4 – Squares –  quick feet down/ high knee shuffle right / quick feet back / high knee shuffle left (2X)

ROUND 2: Explosiveness and Balance
1 – On baseline, 20 jump squats…broad jumps…opposite baseline (1 jump squat X # of jumps it took you to get there) … walk it back
2 – One legged hop down / One legged hop back
3 – If benches, do box jumps X 30

ROUND 3: Overall Fitness
1 – Body builder’s down the court — do one then take two steps, do another, until all the way down. Bear crawl width of court. Repeat Body builder walks back to base line. Crawl bear to starting position for the finish.

FINISHER: Jailbreak sprint back to Shovel-Flag

COUNT-OFF & NAME-O-RAMA

Fantastic 4

CIRCLE OF TRUST/BOM:

Trust in the LORD with all your heart, and do not lean on your own understanding.In all your ways acknowledge him, and he will make straight your paths.

Be not wise in your own eyes; fear the LORD, and turn away from evil. It will be healing to your flesh and refreshment to your bones.

Honor the LORD with your wealth and with the firstfruits of all your produce; then your barns will be filled with plenty, and your vats will be bursting with wine.” (Prov 3:5–10 ESV)

MOLESKIN:

Great AO–looked clean and crisp. TCLAP’s to Soulja Boy for getting the ball rolling out there, and more importantly, donating a trash bag to protect my seats from my slimy body for the 30 minute drive home.