Welcome to the Cage

Event Date

Sep 16, 2017


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.