Welcomed 5 men to the cage. Included 1 FNG-welcome Blake Cason
Cage Work
Warm up:
R over L and L over R Leg stretches
Arm circles
20 side straddle hops IC
10 cotton pickers IC
10 Imperial storm troopers IC
Parking lot run end up at the tennis courts
The Thang
Suicides with merkins 5 at the end of every court
High knees down
Mosey back
Sprint length of the court
Mosey back
Butt kickers
Mosey back
V ups 30 seconds
20 LBCs
20 side V ups
20 in and outs
Across the lane slides 1 minute
One leg hops half the distance of the courts and switch feet for the other half
Karaoke right down
Karaoke left back
20 Low flutter with air press IC
20 Pretzel crunchesIC
Wind shield wipers IC
Suicides with squats 5 at the end of every court
High knees down
Mosey back
Sprint length of the court
Mosey back
Butt kickers
Mosey back
V ups 30 seconds
20 LBCs
20 side V ups
20 in and outs
Mosey to the rock pile
21 with rocks on your own
Rotate
10 skull crushers
Rotate
10 presses
Rotate
10 squat curls
Rotate
10 rows
Rotate
Repeato
Mosey to down under bar
10 down under grip facing toward you
10 down under hammer grip
Repeato
Mosey back to the start
Mary go round
Isaiah 41:10New International Version (NIV)
10 So do not fear, for I am with you;
do not be dismayed, for I am your God.
I will strengthen you and help you;
I will uphold you with my righteous right hand.