• When: 08/07/2018
  • QIC: Wojo
  • PAX: Freight, Shocker, Cool Hand Luke (FNG), Hippa, Tiger, Mongoose, Paperback Writer, Hey Jude, Slaw, Canteen, Crabgrass, Broke, Stroganoff, Sister Act, Oompa Loompa, Blart, Def Leopard, Swimmer, Floppy Disk

18 (1 FNG, Welcome Cool Hand Luke) and 2 MTB Riders came out on a hot Tuesday at Midoriyama for some Agility work.

Quick Disclaimer (no FNG at the time)


SSH x 10ic

MNC x 10ic

IW x 10ic

Couple of Stretches

Mosey to Field


The Thang:

Form Runs Across Field x 2

Butt Kicks

High Knees

High Skips




Cone Drills:

  • Shuttle
  • 3 Cone
  • W (Nur to cone sprint to next)
  • W shuffle
  • 90 Cuts

Merkins x 15ic

LBC x 15ic


Ladder Drills:

  • High Knees
  • Lateral High Knees (both directions)
  • Side to Side (both feet in each space)
  • Plank Hops w/ Knee Ups
  • Polymetric Merkins
  • Hand over Hand
  • Alternating Lunge Squat
  • Fast thru break 90 and sprint to cone

Back to Cones for shuttles and then a shuttle Relay

Mosey back to Flag


Thanks for letting me lead and have a little fun while doing it!