9 Pax post for a TARP Q at The Crick. YHC was excited to be back in the fold since the launch of The Crick this past winter. Decided to bring along a little Zero Hr agility work. And we were off!!!
Warm up
Kanye took the lead here as I was setting up the speed ladders for our first agility drills
Speed Ladders – consisted of 2 cones at the start, shuffle between those, through the ladders and sprint to the next cone. Run back around and go through the following drills twice.
- Two feet in
- Jig saw Right
- Jig Saw left
- Ickey shuffle
- One foot in
Run up to the play ground
- 10 jump-ups OYO
- Dips x 20
- 10 jump-ups OYO
- Derkins x 10
- 10 jump-ups OYO
- Dips x 20
- 10 jump-ups OYO
- Derkins x 10
Run to basketball court
- Suicides
- Merkins x 10
- Suicides
- Dry Docks x 15
- Suicides
- Diamond Merkins x 10
- Suicide
Grab a spot on the Circle of Pain! Following exercise consisted of everyone grabbing a spot on the painted circle. Q would call our Right, Left, Down and quick feet. Pax would shuffle Right, shuffle Left, drop for a burpee on Down and quick feet once they returned to their feet. Did this 3 times through.
Mary
- Long slow flutter x 20
- Cannonball x 20
- Plank (the right way) x 10
- Hammers x 20
- Plank (the right way) x 10
One last circuit through the Circle of Pain and then we were done.
COT
- 2nd F bowling is tonight
- Mud run 10/4
- Mule is 10/25
- Prayer request for Kanye’s buddy that’s having heart issues.
- Strong work from everyone today, was really impressed with the hard work from The Crick pax
- Keep on keepin on…AYE!
