Author: Wojo (Page 2 of 9)

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

6/8/23 Midoryama:

1. Warm UP:
   1. SSH x 10
   2. Don Q x 10
   3. Leg Swings – Front, Behind, Side
2. Mosey to field
3. Run Drills
   1. High Knees – Butt Kick
   2. Carioca – Switch Sides
   3. NUR  – Form Run
   4. A Skips – Walking Lunges
   5. Goose Steps – Butt Kicks
   6. Form Run x 4 (No Rest)
4. Recover
5. Get on a line:
   1. Ankle Hops
   2. Single Leg Pulse Jumps
   3. Jump Squats
   4. Jump Lunge
   5. In & Outs
   6. Tuck Jumps
   7. In & Out to Tuck Jump
   8. Kneeling Jumps
6. Relay Race.
7. COT: Announcements, Prayer Requests, Prayer

Cannot remember exactly what we did. I know we used the frisbee on the big soccer field. A person would throw it as far as they could. we would jog to the frisbee and then have to sprint the rest of the field. It was a gasser.

Finished w/ some frisbee (by pax demand)

For those who were at this workout I apologize  I do not have my nameorama video. Please let Gearwrench know if you were there.

40 SSH – 40yd Broad Jumps – 40 Merkins – 40yd Sprint

40 Squats – 40yd Lunge Walk – 40 CCD – 40yd Sprint

40 Flutters – 40yd Bear Crawl – 40 Mtn Climbers – 40yd Sprint

40 Seal Jacks – 40yd Nur – 40 Jump Lunges – 40 yd Sprint

We played some frisbee for the last 20-25 minutes.

11 Men showed for some Ultimate Frisbee at Midoriyama. Competitive game but in the end Team Montross won. Q made the call about 6:05 that next score wins and we pulled it out. Sorry Team Blart yall put up a good fight.

Good to be back at Midoriyama, I really miss these guys. Really wish Freight and Leppard could have been there. Its always entertaining to see Freight foul Leppard so blatantly.  Track season will be over soon and hope to become a Midoriyama regular once again.

Another freestyle Wojo workout on a dark, cold, wet evening.

Gearwrench invited me out to Q at good ole Folsom. It was a dark, cold, misty morning. We did a typical freestyle Wojo workout minus the frisbee. I hope everyone was sore afterwards.

Ultimate Frisbee for the last time at Midoriyama this year.