AO: Da Grizz
When: 05/20/2023
Number of Pax: 1
DR Names:
Number of FNGS: 0
FNG Names:
QIC: StormChaser
Introduction
Speed and Agility beatdown coupled with Explosive sandbag work.
Warm-O-Rama
Arm Circles F/B 8, Micheal Phelps 10
Moraccan Night Clubs 10, Good Mornings 10
Motivators 6, 5 Bonnie Blairs/ 5 air squats (5rnds)
Imperial Squat Walkers10, hamstring stretch, calf stretch
The Thang
1st Pax 60lb Thruster 10 when he gets to 5 the next pax starts starts thrusters and so on
After every round pax start with thrusters
Speed ladder-stutter step/ 4 cones suicide
Speed ladder straddle hop- 4cone run /Bernie sander
speed Ladder bunny hops- 4coneCarioca Rt
Speed Ladder Rocky Balboas- 4cone Carioca Lt
Speed ladder Icky Shuffle -4coneBernie sander/run
Thang 2 1st pax starts 10 Bonnie Blairs then10 air squats, when pax gets to 5 of the first exercise the next pax starts the exercise.
Firsti pax continues with speed drill / foot work around 4 cones set up in Square 15 yds apart. Once done rinse repeat 3 additional rnds.
Circle of Trust
Reflection on blessings from the past week, beautiful morning the cool breeze the warmth of the sun and being thankful for today.
Naked Man Moleskin
If you think the price of winning is too high
Wait till you get the bill from regret
In others words “ if putting in the work is too hard waiting till regret, depression and anxiety come knocking