PAX: Airball, Jitterbug (R), Meatball, and SnowDay (Q).
Weather: 48 Degrees and Clear.
Being that we had the capture the flag ruck to look forward to, I kept this one somewhat simple and easy. Nothing too intense or heavy.
We started with a quick warm-up consisting of SSH’s, Abe Vigodas, Kendra Newmans, and leg stretching.
Quick run around the park starting at the monument and stopping at the big lot.
We each grabbed two of the medium sized coupons, which I believe once made up Kilo’s retaining wall. We partnered up and took a knee side-by-side in the grass. Partners then passed two blocks at a time while rotating to one side and returning them to the other partner to do the same. This was done for one minute, 2 X on each side.
Using a parking space, we worked on some speed/agility drills. We did three sets of each of the following for one minute with a short rest in between – Shoot the Gap, Corners/Shuffle, and Tap the Line.
Picking up the coupons we did three rounds of the following for 30 seconds on each side – Glamour Curls, Shoulder/Back Extension, and Moon/Warrior 3. All three of these were done while balancing on one leg which worked a little bit of everything.
We ended the workout with 5 minutes of stretching. Sometimes I don’t think we do enough of this… or at least I don’t do it enough.
COT: We spoke briefly about the ruck and gave a quick shout out to the Sky Q then proceeded to take on the remainder of the day.