October 3rd, 2015 By Ichabod

Three of us came for a little High School Strength and Agility class beatdown.  I’ve always noticed the agility ladders and dots painted on the parking lot.  Time to use them.

Warm Up

Mosey to the track, two laps around the track with a few stops for…

• Dips
• Step ups
• IW
• SSH
• Merkins

Mosey back to the parking lot

The Thang

3 stations.  1st – Agility dots  2nd – mosey between curbs in lot  3rd – Timer station

• Rotation 1: 1st – Dot drill 1  2nd – Mosey  3rd – Merkin x 25
• Rotation 2: 1st – Dot drill 2  2nd – Mosey  3rd – WW2 sit up x 20
• Rotation 3: 1st – Dot drill 3  2nd – Mosey  3rd – Mtn. Climb x 25
• Rotation 4: 1st – Dot drill 4  2nd – Backwards mosey  3rd – Merkin x 25
• Rotation 5: 1st – Dot drill 5  2nd – Mosey  3rd – WW2 sit up x 20

2 stations.  1st & 2nd – Agility ladder x 2  3rd – Workout

• Rotation 1: 1st & 2nd – 1 foot each box  3rd – Merkin
• Rotation 2: 1st & 2nd – 2 feet each box  3rd – Plank
• Rotation 3; 1st & 2nd – Hopscotch  3rd – 1 arm planks
• Rotation 4: 1st & 2nd – Scissors 3rd – Russian Twists
• Rotation 5: 1st & 2nd – Heisman  3rd – Plank
• Rotation 6: 1st & 2nd – Side hop  3rd – Burpee

Mosey through parking lot with…

• butt kicks
• Karachi both directions
• high knees

Mary

1 person calls out exercise and runs across parking lot and back while other 2 complete exercise

• LBC
• Dolly
• Rosalita
• Russian Twist
• Parker Peter

El Fin

Boondocks, TheGrove

---