- When: 08/18/2020
- QIC: Goggles
- Pax: Cheerwine, Chestnut, Five Guys (RESPECT), Flounder, Forrest - Kinston, Goggles (RESPECT), Gopher, Layup (RESPECT), Lockdown (DOUBLE RESPECT), Lt. Dan, Mayhem - Kinston, Mule, My Pleasure, Never Happened (RESPECT), Porkchop - Kinston, Runt (RESPECT), Scrappy, Shank (DOUBLE RESPECT), Short Stop, Viking, Wildcat - Kinston
- FNGs|Visiting Pax: FNGs - Lockdown-Allen Chambers, Flounder- Wes Atkinson
Each of our previous weekday workouts have addressed at least one of the 5 key fitness areas: Strength, Power, Endurance. Today we hammered at the Core, leaving agility for this coming Thursday.
We warmed up with 3 rounds of the following: High Knees in cadence x25, Don Quiotes in cadence x 15, Squats on the down x 10, Shoulder Rolls in cadence x 10 in each direction, Merkins in cadence x 10.
For the Build up, we completed 2 rounds of: Upper Cuts in cadence x 25m Flutter Kicks in cadence x 15, Low Jabs in cadence x 25, LBC’s in cadence x 15, High Jabs in cadence x 25, Leg Extensions in cadence x15,
For the strengthening section we did 2 Double 7’s
1st Double 7 was Oblique Crunches and Plankjacks, travelling via Side-Shuffle
2nd Double 7 was Mule Kicks and Imperial Walkers, travelling via APE LEAPS (a real breath-taker!!!)
We were Saved by the Bell and didn’t get to our 3rd Double 7.
Moseyed back to the shovel flag for a brief cool-down on 20 High Knees, 10 Squats, 10 Shoulder Rolls each direction.
Prayer request included Fireant and family. Fireant’s mom passed away this weekend.
Announcements included the first Ruck workout in Kinston this Friday at Barnett Park at 5:30am, and that we’ll try an agility workout this Thursday at Bill Faye Park.
2 FNG’s