6/14/2017 Agility Wall Workout

Warm Up

Side straddle hops

Heisman

High Knees

Overhead Claps

The Thang

Black Snake Mosey

Agility Ladder

Draw our ladder on the parking lot

Execute a variety of agility drills

Plank Drills – Up and down the ladder

Plank walk

Low Plank Walk

Merkin Walk

Foot Drills – Run to ladder, execute ladder run to end line and return

One foot per square

Both feet per square

One foot in/one both feet out

Hop Scotch

High Knees Front, Sides and Back

Mosey to the back building

Wall Drills

Three level wall ladder (3 Levels Up and Down)

horizontal with 10 Chicken Peckers, run across the lot for 20 LBCs

45 degrees with 10 Chicken Peckers, run across the lot for 20 LBCs

Balls to the Wall with 10 Chicken Peckers, run across the lot for 20 LBCs

C-Sit Flutter Kicks

Regular Flutter Kicks

Indian Run to Cars

COT

End

Moleskin

55 F Clear and PERFECT

PAX:  Brickyard, Samsonite, Keytar, Swayzee, Cornwallis, Alrighty, Muck, Logger, DC, Cosmo (QIC)

10 Brothers posted in the Gloom on a beautiful morning for an Agility Wall workout.  Started with the Black Snake and everyone was pleasantly surprised, Q wasn’t sure if it was the new exercise or the fact that Q read the F3 exercise list on the national website.  Mumblechatter was suitable especially on the Wall Drill…Q believes this was to get our minds off of the Wall Drill.

Point of note for the day:  We named Swayzee VERY WELL, as we learned that he was going to be a ball room instructor at one point in his life…there’s a story there somewhere!!!

Nice job today Men…lot’s of agility out there!

Always a privilege,

Cosmo

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