AO: DMZ
When: 10/22/2024
Number of Pax: 8
DR Names:
Number of FNGS:
FNG Names:
QIC: Spit Valve
Introduction
I wanted to incorporate some resistance band and optometric training that I have used for taekwondo. The workout has some flaws so I genuinely was looking for feedback on some of the elements to refine it into a nice functional recurring workout.
Warm-O-Rama
WOR
Mosey to stadium
Penguin walk
Bernie sanders
L crab to shuffle
R crab to shuffle
Alternating front stances
Calf stretch
idea was to demo the movements and exercises as part of warmup.
The Thang
Station 1 8ea
Alternating lunge jump
Jump squat with heel tap
Reverse lunge to single leg jump
Speed skaters
Resistance band travel to station 2
- Duck walk
- L Crab walk
- Left shuffle
- Frankenstin Walk
- Right crab walk
- Right shuffle
- Bernie sanders
- Alternating front stance
- Duck walk
- Penguin walk
Station 2
11s
(1 of each is one full rep) start with 10 here
Jump tucks
Hand release merkin
Sprint to station 3
Station 3
Hand release burpee to jump tuck
Fast jog back to station 1.
Mary – wall stretch (fence is good)
Mosey back to flags
Circle of Trust
I expressed appreciation for the affirmation received when I bring “outside the box” type workout elements into f3. The PAX are always receptive and have great feedback.
Naked Man Moleskin
True to form I got great feedback and I even got Bronco to run.