AO: Barnett  

Workout: Boot Camp

Title: Grounds for Defense  

 

* Will be on the ground

* Bring towel, change of shirt & pants

 

5:30a  NJ   LEO  

• NOT PROFESSIONAL
• Listen to Body & Modify
• No FNGs

 

Warm-ups:

1. Waist Side to Side
2. Neck Side to Side
3. Pushups w/ Kickouts Lt/Rt
4. Table w/ Kickouts Lt/Rt

 

Moseyed to the Softball Field were we

“Got Comfortable being Uncomfortable” in the WET Grass  

 

5. Bridge Raises w/ Leg Extended Static HOLD Lt/Rt

(Ea. PAX Count to 20)

6. Speed Skaters (Not IC)

 

Then the “Wet” GROUND WORK for Defense began

 

• Break Fall BACKWARDS
• Break Fall Lt & Rt
• Defensive Kicks from the Ground (1-2 min)

     -Keep Feet off the Ground

     -Hands Up Protecting Head

     -Rotate 360 deg using elbows

• Shrimp Back
• Stand and Base Lt & Rt

(Similar to Turkish Getup)

 

Put All Together

• Break Fall Back
• Defensive Kicks
• Shrimp Back
• Stand & Base Lt & Rt

 

Jog to Picnic Shelter

• Derkin Planks on Picnic Table

In ALPHABETICAL Order:

     -Ea. PAX count to 20.

-Then by Even no.

-Then by ODD no.   

• Triceps Dips (IC)
• Picnic Table Pullups

 

Moseyed back to the “Wet” GROUND WORK for Defense

 

• Shoulder Rolls into a Breakfall Lt & Rt

 

Put All Together

• Break Fall Back
• Defensive Kicks
• Shrimp Back
• Stand & Base Lt & Rt.

Ready to Defend Self

 

6:15a    COT

• Count & Name-Aroma

Never Happened, Sprint, Jockey, Strings 2.0, Water Boy,

LEO on Q.

• Prayer Request & Praises

Praise: for Strings’ Godmother

Requests: Jockey’s Aunt and friend Debbie Stroud; Fire Ant; Sissy Bar’s M (Treva)

• Announcements:

PAX lunch: Hawk’s Next

CSAUP: this Saturday 19^th, Bill Faye Park  

Makeup CSAUP: Sunday 27^th, LCC per Sprint

 

Thanks to Runt for the opportunity to Q.

Submitted Respectfully, LEO