Day: October 4, 2023 (Page 2 of 2)

Ultimate Frisbee. Leppard Loses AGAIN

Bigfoot schooled his old man Bedpan to be the MVP of the day

Warm up:

1. Don Q x 10ic
2. SSH x10ic
3. Wall Drill for Dorsiflexion
4. Leg Swings

Mosey to Field:

1. Ladder Drills:
   1. One foot in
   2. Two feet in Foward
   3. Straddle Hops
   4. Shuffle
   5. Two feet in Sideways
   6. One foot hops
   7. Two Hands in ea way
2. Cone Drills:
   1. Sprint,Shuffle,Nur,Shuffle, Sprint ea way
   2. Sprint, Nur Diag, Sprint, Nur Diag, Sprint ea way
   3. Nur, Sprint Diag, Nur, Sprint Diag, Nur ea way
   4. Stagger Cones
   5. Sprint and cut around each cone
   6. Nur-hip openers
   7. Sprint Fast Feet around ea cone
   8. Move to sideways – Sprint, Nur all cones ea way

Ultimate Frisbee. Leppard Lost

7/13/23 Midoryama:

1. Warm UP:
   1. SSH x 10
   2. Don Q x 10
   3. Leg Swings – Front, Behind, Side
2. Mosey to Turd Shack:
   1. Tib Raises
   2. Wall Squat
   3. Wall Butterfly
   4. Calf Raises
3. Mosey to Benches:
   1. Cat Stretch
   2. Split Squat (front leg elevated)
   3. Split Squat (rear leg elevated)
   4. Sitting Squat (grab bench if needed)
4. Mosey to Field:
   1. No Arm Get Ups (on back, on belly)
   2. Crab Stretch
   3. Crawl/Crab Switches
5. Run Drills
   1. Walking High Knees – Heel Toe Walk – Walking Lunges (deep stretch) x3
6. Countdowns from 5
   1. Side Straddle Hops
   2. Burpees
   3. Merkins
   4. Mountain Climbers
   5. LBC’s
7. Recover – Check Time
8. Stretches:
   1. Sitting Squat
   2. Sitting on Knees (feet flat)
   3. Sitting on Knees (toes flexed)
   4. Crosses
   5. Scorpion
9. COT: Announcements, Prayer Requests, Prayer

Started off with a warmup containing NO Side Straddle Hops, which apparently bothers Tesla

Imperial walkers , Hillbilly walkers, windmills, gravel pickers, moracin night clubs, and mountain climbers.

We then did a set of 11’s with step ups and Carolina dry docks

Then the main thing was 2 rounds through the Index Cards of Death:

We had 12 index cards with 3 different exercises listed and a rep count for each. All PAX picked a card, did the work, ran a lap around the parking lot, then grabbed another card. We had enough time for everyone to get through the “deck” of cards twice. Every one especially loved the burpee card which allowed the oppertunity for 5 burpees, 5 perfect form burpees, and of course 5 Kracken burpees!

I’ll try to spell all the names correctly!