AO: DMZ
When: 02/04/2026
Number of Pax: 4
DR Names:
Number of FNGS:
FNG Names:
QIC: Spit Valve
Introduction
I like coming to this AO to use the turf for my Qs, as someone that has done martial arts and now runs, field turf is a great surface for jumping exercises
Warm-O-Rama
We circled up near the turf field entrance and got our lower bodies ready to go.
- Motivators from 8
- Leg swings (front/back + side/side)
- Imperial Walkers
- Tempo squats x 10
- Calf stretch
The Thang
Turns out the turf has been locked. Plan was always to do 3 rounds of lower body exercises before moving to the turf.
Coupon work
3 Rounds — (all together)
- Coupon Squats x 10
- Romanian Deadlifts x 10
- Twist Lunges x 8 each leg
(lunge + rotate coupon over front knee)
After round 1 and 2
Run to marker and back. 12 goes there and back. 6 turns around when 12 goes by
After round 3
Run to turf field marker.
Since the turf was closed we worked on the grass field where I marked everything off:
OYO rounds and repeat for 10-12 minutes
- Broad jumps (stick the landing) to front hash and back.
- Skater hops (side-to-side power) to front hash and back
- Ski jumpers (side to side both legs) to hash and back
- Single leg line jumpers. 10 each leg
Jog to 50 yard line accelerate between 50-40 and then spring from 40 to end zone.
- Fast walk or jog back to do more reps
Mobility Flow (together)
- Deep squat hold + pry hips
-
Hamstring stretch (RDL position)
- Three way hip stretch
- Prisoner stretch
- Superman stretch
Core Circuit (together)
- Coupon Dead Bug x 10
- Jane Fondas 15 each side
- Flutter kicks x 25
- Pickle pushers
Circle of Trust
My son recently started more strength type training but his classmates didn’t believe him. So his response to was to demonstrate a pickle pusher. Make sure your kids know what the exercises are called and maybe they can demo a goblet squat instead.
Naked Man Moleskin
Bummer that the turf is closed. Was always the best reason for me ot Q here but it’s a big park with other options.