Plyo Lab – Now with more Bear Crawl!

9 brave soldiers showed up in some chilly weather.  Linus wanted someone to Q Bootcamp, he got what he wanted.

PLEDGE OF ALLEGIANCE

WU in cadence

20 SSH, 20 Squats, 20 MCC (with a little mix-up, swing one arm in circles, other arm MCC’s.  Confusing), 20 Imperial Walkers, 20 LBC’s

Split up with 5 for Bootcamp, Top Hat with the Pain Lab Q for 4.  I wanted to use the Grier Field for this Plyo Lab, and after a nice little stroll with Defib we made a bet if it would be too damp.  I thought it would be a bit frozen, and he thought it would be too wet.  We were both right.  We get down to the field, hit the goal line, time for Plyo Lab.  We would do an exercise, I would demo, and then we bear crawl 10-20 yards and stop, do an exercise, and so on and so forth until we reach the other side.  We took a break for a 10 count at one end, then went back to the other.  Toward the end of the other side of the field our hands started to freeze, so I allowed a NUR and Karyoke for the last 30-40 yards.  We repeated the cycle one more time after taking a lap, staying at the G for round 2, and doing some core.  Here is the list of exercises, which we did to various numbers (10 or 20 per leg generally).

Squat Thrusters with jump
Plyo Lateral Lunges
Reverse Lunge with Knee up jumps (right leg touch, up in the jump)
Box Drill
Frog Squat Jump
Long Jump
Burpees with a Tuck Jump
Lateral Triple Jump (make an L – Right jump off right foot, forward hop to left, hop to and together)
Alternating Lunge Jump
Tuck Jumps
Judo Roll with Jump
Kneeling Jump Squat
Full-Body Plyometric Push-Up
Single-Leg Deadlift into Jump
Horizontal Jump to Tuck Jump
Pistol Squat Roll with Jump (lower the body until no more)

I was shocked when I asked JJ the time and he said we had 9 minutes to get back.  Time flies when you’re having fun.  Back to the Schiele, circle up for 5 minutes of Mary.  TIME.

MOLESKIN:

Great work from everyone, plyometrics will take your wind and your legs.  Quickly.  I loved the guys working hard.  Defib killed it with both the cardio and the flowery scent; I could not get JJ to breathe hard, or at least he masked it.  Well done with your frozen, salmon colored gloves Pythagoras, and Linus I’m glad you discovered new stuff in your body.  Stabilizer muscles are real.  If anyone wants the lowdown on how to do these plyometric exercises complete with video demonstrations, shout at me.

ANNOUNCEMENTS:

new walking AO launching at the 5 year convergence!  This is a soft launch, see Linus and Bandit for details.  We’re going to get the older male population into a walking group that also benefits them with Fellowship and Faith.  More to come, but if you have someone who can benefit from this STRICTLY WALKING AO, holler.

P200 inbound, get with Montross to ensure you’re set if on a team

5 Year Convergence March 21st.  BRING AN FNG OR A KOTTER.  This is your challenge.  At Martha Rivers.  Shootout afterwards (see Whoopee or Allen Tate).

PRAYERS

Tube’s Knees

Les Nessman’s Sister-in-Law

Pedal health (not mentioned)

Linus brother has collitis

BOOTCAMP Q FOR NEXT WEEK IS NEEDED!  If I can do it, you can too.

Until the next time, and if you want a Plyo Lab at your AO, give Rudolph a shout.