Weather: still hot with no breeze but no smoke in the air today so thats a plus
Disclaimer/Prayer
Mosey to practice field and line up on goal line
Warmup: Knee Huggers 10 yds, Lateral Lunges 10 yds, Reach Down Leg Lifts 10 yds, Reach-Back Lunges 10 yds, Crescent Moon Lunges 10 yds, Cheerleaders 10 yds, Caterpillars 10 yds, High Knee Skip Bounds 30 yds.
Wounded Bear Crawl to Block Pile-one legged bear crawls
Block Blasters OYO 5/ea leg, rest 30 sec. Lateral Bounds ICx5/ea leg, rest 30 sec. Repeat.
Block Jumps exercise 30 sec, rest 30 sec. x3. Ankle Jumps, exercise 60 sec, rest 30 sec. x 3. Base Rotations, exercise 30 sec, rest 30 sec. x3.
The T.O. (#81) driveway press conference workout: OYO Curls for the Girls x 51, OYO BBSU x 30. Repeat.
Partner up, Devin Hesters (50 yds) x 4. P1 runs w/ block to 50 P2 lets P1 get a 15 yd head start and then sprints to catch him. Flapjack
4 Corners x 3, 10 yds apart. Sprint, lateral right, backpedal, lateral left. No recovers all 3 rounds back to back. Blocks up, Time called.
Mosey To SF.
Announcements: BRR this weekend (keeping participants in prayers and good luck wishes), 9/11 Challenge on 9/22, Christ Community Church in communication with Good Samaritan Clinic (looking to open full-scale health clinic, screenings, and free health education and fitness program in existing fellowship building).
Prayer Requests: Family of Aaron Stewart, Family of Melissa Douglas, Heyward Bouknight, Ronald Black, & Nancy Buzhardt.
Warm-Up Exicon:
Knee Huggers: Pull knee towards chest and hold, focus on stretching and balance, alternate legs.
Lateral Lunges: Lunge to the right laterally as far as possible, stretching groin, then left, focusing on stretch
Reach-Down Leg Lifts: Keeping right leg straight, reach down towards the ground with both arms outstretched and extending the left leg backwards as high as you can go, keeping back straight, alternate, focus on stretching and balance
Reach-Back Lunges: Lunge forward as far as possible on right leg, then reach backwards towards the sky with both arms up in the air, alternate, focus on stretching and balance
Crescent-Moon Lunges: Lunge forward as far as possible on right leg, then reach towards the left with both arms making a crescent moon, alternate, focus on stretching and balance
Cheerleaders: Standing position, keep right leg extended and swing in front body as high as possible, immediately pulling back right leg to a quad stretching position, hold, alternate, focus on stretching and balance
Caterpillars: Keeping both legs straight, reach down towards the ground with both arms extended and slowly walk arms out to a plank position, hold, slowly walk legs toward your arms, keeping legs straight, repeat
High Knee Skip Bounds: Bound vertically with right knee towards chest, both elbows at 90 degrees in running position, moving in coordination with legs, alternate, creates a skipping motion, focus on explosiveness on bound
∼PullOut/Nub