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Date/Time
Date(s) - 04/03/2023
5:30 am - 6:15 am
Site Q - Woodstock
Location
The Foundry
Categories
The beautiful track and football field make this a great AO to push your limits. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…
Ladder Ball
Welcome/Mission
5 Core Principles
Countorama
Beatdown explanation/Exercise demo(s)
Ladder
3-6-9-12
Ladder sprint, then do the reps at each cone of the exercise for that round. Sprint to cone 1, then do 3 reps. Sprint back to start. Sprint to cone 2, do 6 reps, sprint to cone 1 and do 3 reps. Sprint back to start. Continue this to cone 3 (9 reps) and cone 4 (12 reps). Wind sprints after each exercise.
WARM-UP:
Mosey up and down the ladder
EXERCISES: ALL WITH A BASKETBALL
1. Side lunge jump squat
WIND SPRINTS
2. BB sit ups (3-pointers). Ball over your head. Come up to a sit-up then touch ground on left then back down. Next sit-up ball touched between legs. Next sit-up ball touch right side
WIND SPRINTS
3. Decline merkin with feet on the ball
WIND SPRINTS
4. Boy Bands
WIND SPRINTS
5. Mountain Climbers (2:1)
WIND SPRINTS
6. Flutter Kicks
WIND SPRINTS
7. Lunges
WIND SPRINTS
COT:
Countorama
Nameorama
6
FNG
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
One Man Band
Woodstock
Meatloaf
Mercy
Lyman