Date: 2023-11-01
AO: thefarm
Q: Infinity
PAX: Trolley, Squatter, Matthew - Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Cherry Pickers, Willie Mays Hayes, Michael Phelps, Scarecrow Arm Circles, and mosey.
The Thang:
Kickboxing and Full-Body HIIT in AB, AB format, 10 reps each: Jab-Cross and Kicks (right side)
Boxer Burpees (Burpee with a Jab-Jab instead of a jump)
Jab-Cross, Kick (left side)
Boxer Burpees
Short mosey
Boxer Squats (squat with a body-twisting punch to one side, back down and up to punch to other side), IC Mountain Climbers, IC
Boxer Squats, IC
Mountain Climbers, IC
Short mosey
Speed Bags with Butt Kickers (stationary), IC
Bonnie Blairs
Speed Bags with Butt Kickers, IC
Bonnie Blairs
Short mosey
Rev. Lunge, Jab-Jab, and Kick (right side), IC
Star Jumps
Rev. Lunge, Jab-Jab, and Kick (left side), IC
Star Jumps
Short mosey
Left Hook, Right Upper-Cut, Right Knee
Peter Parker Push-Ups
Right Hook, Left Upper-Cut, Left Knee
Peter Parker Push-Ups
Right Knee, Twist Right, and Left Punch
CDDs
Left Knee, Twist Left, and Right Punch
CDDs
20 Roundhouse Kicks (alt right and left)
10 Squat Kicks, IC
Mary: Sit-ups w/punch at top, Australian Snow Angels, and PAX choice of any core exercises at 13 reps.
Observations: This workout challenged balance, flexibility, and coordination, which are not only important for F3 workouts, but also will help us through life. Proper balance, flexibility, and coordination allow us to have the functional fitness necessary to use our strength in daily situations without injury.
Announcements: The Grunt (Veterans Day CSAUP workout on the Mall) will be one week from this Saturday at 0700.
CoT:
"He who sweats more in training bleeds less in battle." - Spartan Warrior Creed
"Everyone must choose one of two pains: The pain of discipline or the pain of regret." – Jim Rohn
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