Q: Sox
Pax: 18
AO: DELCO1. Disclaimer2. Light run around the lake to the Gazebo3. Dynamic Stretches
– Inch Worms (5)
– Dynamic Pigeon (5 ea)
– Leg Swings (10 ea)
– Fire hydrant circles (10 each leg – 5 clock wise, 5 counter clock)
– Leg Crossovers (5 ea)
– Scorpions (5 ea)
– Frog Walk-In with Twist (5 ea)Mosey to Pull up area at Delco4. 3 Stations – divided into three groups of six, rotated 1 min at each station, total of 9 mins
– Pull Ups
– Speed ladders
– Leg hop bars5. 5 Minute EMOM
– 20 Jumping Jack + 10 push ups, 5 rounds total- Mosey to soccer field6. Fartlet Runs around the soccer fields for 10 mins
– Set up four cones in the grass, jogged on the longer 2 sides, sprinted on the 2 shorter sides7. Med Ball volleyball
– Split the group into two teams of 9
– Used a 10 LBS medicine ball to play Med Ball Volleyball- Concluded workout – Count-a-rama, named 4 FNGs, COT, coffee
July 7, 2018
F3 Dayton 