AO: DMZ
When: 11/12/2024
Number of Pax: 15
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Spit Valve
Introduction
I really love the access to the Turf field at this AO. As a former high school and director I have spent a lot of time working on turf. I like it as a place to do Plyometric type exercises while reducing on the impact on the body.
Warm-O-Rama
We started with a quick Mosey to the lighted area next to the field and then did our WOR. I used the WOR to introduce a couple of exercises:
Mosey to the field
Good Mornings
Jump squats with toe taps
Calf Raises
Tie Fighter
Abe Vegodas
The Thang
5:20 – we moved up the field ladder style doing a new exercise at each stop. I took a page out of Hangers Q and had them jog back to the 50 and then sprint to the endzone.
Thang 1- tip toe duck walk to each line
Ladder – continues and repeat.
25- 20 jump squats with toe taps
50- 20 Reverse lunge with single leg leap
25- 20 air squats on your toes
Endzone- side straddle hops
Jog to 50 and sprint to OG Endzone
5:35
Thang 2
11s- pickle taps/ jump tucks
Skip there and back
5:50
Grab some fence.
Extend calf up high- then down but no heel
Go midway and pulse to 10 do 3x
Spit valve wall stretch
Circle of Trust
I talked about running a half marathon the previous weekend and thanked the PAX for motivating and inspiring me to do something I never could fathom I would do.
Naked Man Moleskin
I told a few PAX how this sort of field turf was first described to me prior to my working with kids on it. They said it was like “walking on steak”
This AO offers great diversity of opportunity and I’ll be picking up some more Q in the spring here.