AO: ao-coliseum
Q: Paterno
PAX: Paterno, Decal, Curds, Pigskin (137/175), Snowman (F3 Cumming), Luau (185/200), Flambeaux, Gilmore, Andy Hahn, Val, Chef, Shenanigans, Miyagi, Toll Road, Liberty, Precious, Double-wide, Reepacheap, Enterprise, Pickoff, Gilligan, @Origami, @Laimbeer, @Yard Sale, @Ocho, @Yard Sale, @Ocho, @E-Bike
FNGs: 3 @Yard Sale, @Ocho, @E-Bike
COUNT: 25
CONDITIONS: 62°F and Clear
WARMUP:
– Little Baby Arm Circles (Forward & Backward)
– Windmills
– Imperial Walkers
THE THANG:
Theme: “Game Day” – Sports-inspired exercises that mimic athletic moves
Format: 2 Rounds, 4 Stations, 3 Exercises per Station, Repeat each exercise OYO for 1 minute, 20 second recovery after each exercise
Station 1 – Turf Area (Circle Up)
1. Field Goal Kick-Blocks (Squat Jumps) – Deep squat in 3-point stance, then jump with 2 hands in air
2. Rocky Balboas – Fast toe taps mimicking jumping rope
3. Boxing Lateral Hop and Cross – Lateral Squat Jump to left then jab with right, repeat with opposite fist on each side
Station 2 – Ring of Fire & Stairs (Circle around Ring of Fire)
1. Gymnast Rings (Tricep Dips) – Tricep dips around edge of Ring of Fire
2. Rocky Stair Climbs – Run up right side of stairs, jog across top landing with hands in the air, run down left side, then around Ring of Fire
3. Swimmer Backstroke Push-Off (Incline Merkins) – Hands on edge of Ring of Fire, wide-grip push-ups
Station 3 – Turf Area (Spread down side walkway)
1. Football Ladder Run – Run to 1st transition of turf & concrete → back → Run to next transition → back → repeat to opposite side walkway
2. Soccer High Knees/Butt Kicks – High Knees to opposite side walkway, Butt Kicks back
3. Basketball Defensive Slides – Low stance, hands up, shuffle diagonally back 3 times, pivot diagonally and repeat to opposite side walkway, sprint back
Station 4 – Ring of Fire (Circle around Ring of Fire)
1. Pickle Ball Volley (Lunge Squats) – Slow lunge diagonally forward and hold while simulating pickle ball forehand/backhand, repeat on each side
2. Basketball Rebounds (Box Jumps) – 2-feet jump up on ledge of Ring of Fire with hands up, then jump down (modify to step-ups)
3. Apolo Ohnos (Plyo Skater Jumps) – Hop to Side → deep step behind (swing arms), repeat on each side
MARY:
– Kayak Paddle Twists (American Hammers)
– Flutter Kicks
– Boat/Canoe
ANNOUNCEMENTS:
– Miyagi – 12-hour CSAUP + Convergence at Hall of Justice on September 12-13
– Decal – Ruck Ops – Knockout Challenge on September 26
COT:
– Paterno shared personal call to be more committed in all areas of his life and encouraged PAX to join him. Specific challenge to PAX to more consistently HC to Pre-Blasts.
– Prayer for Miyagi’s family member with cancer
– Prayer for Liberty’s friend’s marriage
Q: Paterno
PAX: Paterno, Decal, Curds, Pigskin (137/175), Snowman (F3 Cumming), Luau (185/200), Flambeaux, Gilmore, Andy Hahn, Val, Chef, Shenanigans, Miyagi, Toll Road, Liberty, Precious, Double-wide, Reepacheap, Enterprise, Pickoff, Gilligan, @Origami, @Laimbeer, @Yard Sale, @Ocho, @Yard Sale, @Ocho, @E-Bike
FNGs: 3 @Yard Sale, @Ocho, @E-Bike
COUNT: 25
CONDITIONS: 62°F and Clear
WARMUP:
– Little Baby Arm Circles (Forward & Backward)
– Windmills
– Imperial Walkers
THE THANG:
Theme: “Game Day” – Sports-inspired exercises that mimic athletic moves
Format: 2 Rounds, 4 Stations, 3 Exercises per Station, Repeat each exercise OYO for 1 minute, 20 second recovery after each exercise
Station 1 – Turf Area (Circle Up)
1. Field Goal Kick-Blocks (Squat Jumps) – Deep squat in 3-point stance, then jump with 2 hands in air
2. Rocky Balboas – Fast toe taps mimicking jumping rope
3. Boxing Lateral Hop and Cross – Lateral Squat Jump to left then jab with right, repeat with opposite fist on each side
Station 2 – Ring of Fire & Stairs (Circle around Ring of Fire)
1. Gymnast Rings (Tricep Dips) – Tricep dips around edge of Ring of Fire
2. Rocky Stair Climbs – Run up right side of stairs, jog across top landing with hands in the air, run down left side, then around Ring of Fire
3. Swimmer Backstroke Push-Off (Incline Merkins) – Hands on edge of Ring of Fire, wide-grip push-ups
Station 3 – Turf Area (Spread down side walkway)
1. Football Ladder Run – Run to 1st transition of turf & concrete → back → Run to next transition → back → repeat to opposite side walkway
2. Soccer High Knees/Butt Kicks – High Knees to opposite side walkway, Butt Kicks back
3. Basketball Defensive Slides – Low stance, hands up, shuffle diagonally back 3 times, pivot diagonally and repeat to opposite side walkway, sprint back
Station 4 – Ring of Fire (Circle around Ring of Fire)
1. Pickle Ball Volley (Lunge Squats) – Slow lunge diagonally forward and hold while simulating pickle ball forehand/backhand, repeat on each side
2. Basketball Rebounds (Box Jumps) – 2-feet jump up on ledge of Ring of Fire with hands up, then jump down (modify to step-ups)
3. Apolo Ohnos (Plyo Skater Jumps) – Hop to Side → deep step behind (swing arms), repeat on each side
MARY:
– Kayak Paddle Twists (American Hammers)
– Flutter Kicks
– Boat/Canoe
ANNOUNCEMENTS:
– Miyagi – 12-hour CSAUP + Convergence at Hall of Justice on September 12-13
– Decal – Ruck Ops – Knockout Challenge on September 26
COT:
– Paterno shared personal call to be more committed in all areas of his life and encouraged PAX to join him. Specific challenge to PAX to more consistently HC to Pre-Blasts.
– Prayer for Miyagi’s family member with cancer
– Prayer for Liberty’s friend’s marriage