Backblast: Walls, Balls, & Hills

AO: Hollowed Grounds (Holloway Park)

Date: 2021.10.02

PAX: LEO

Total: Mule, SOL, Speed Square, Gopher, LEO

FNG’s: -0-

FNG Names: NA

Q: LEO

 

7a  NJ   LEO  

• NOT PROFESSIONAL
• Listen to Body & Modify
• First-timers?

 

Warm-ups:

1. Side-to-Side
2. Pushups w/ Kickouts Lt/Rt
3. Deep Slow Squats
4. Hip Bridge + Kicks
5. Table w/ Kickouts Lt/Rt
6. Crab Cakes
7. Speed Skaters (Not IC)

 

Swing Exercises:

1. Step / Jump Throughs
2. Derkins – Feet in Swings
3. Pullups

 

Moseyed to the Soccer Field at

Rochelle School

Rochelle School Grass Lawn (40 Yards)

 

1. High Knees SKIP: Forward / Backward

2. Straddles: Left / Right
3. Karaoke: Left / Right
4. Sprint 2x

 

Jogged to side wall of the school and put Balls to the Walls

 

• Each PAX counted to 20, then 1 minute break.
• Repeated but counted to 20 by ODD numbers, 1 min break.
• Repeated but only counted to 10, in ROMAN NUMERALS. YQ only performed the Roman Numerals, but had been practicing.

 

Jog to Top of Steep Hill on Street:

 

Three Group Exercises for 1 Minute:

 

1. Merkin Planked 1 min, moseyed to the bottom of the hill.

2. Squats for 1 min, then jogged up the sidewalk and followed it to the top of the school entrance then down to the street.

3. Flutter Kicks for 1 min, then jogged back to the top of the hill on the street.

• Repeated 1 x

Recovery Walk back toward the Flag and stopped at the Grass/Yard area at the Parking Lot.

• PAX raced the Length which is about 100 yards.

Recovery Walk toward the Flag, then picked up to a Mosey.

COT to Stretch:

• Legs: Ham Strings & Groin

8am    COT

• Count & Name-Aroma
• Prayer Request & Praises

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