July 17th, 2025 By GoldRush

 

The gang gathered on a warm Summer morning for a fun cardio kickboxing routing.

PAX: Othello, Uncle Floyd, Murthaugh, SS Minnow, Bear Claw

Q: Gold Rush

FNG: 0

Count: 6

 

Warm-O-Rama

Mosey to the other end of the parking lot under the lit area.

 

 

• Protect the body (LFF)
•  Protect the body (RFF)
• High Blocks (Wide Stance)
• Side Blocks (Wide Stance)
• Low Blocks (Wide Stance)

 

Exercises

• Jab (LFF)
• Jab (RFF)
• Shuffle/Jab (LFF)
• Shuffle/Jab (RFF)
• Jab/cross (LFF)
• Jab/cross (RFF)
• Jab/Drive (RFF) Punch on Right, Drive with left knee
• Boxer Squat – Squat, then punch on one side when you come up. Alternate direction after each squat.
• Side lunge weave – Slow weave from one end to the other
• High Knee Twist – Rotate Towards the knee that is being raised
• Boxer Jacks – Jumping jacks with a punch. Alternate punches when legs go wide
• Hook/Uppercut (LFF)
• Hook/Uppercut (RFF)
• Duck and Weave – Duck to alternating side. Punch with opposite arm
• Squat and Kick – Squat right, kick left. Alternate.
• Right Knee Drive/Left Jab (left foot forward) – Must start with knee
• Left Knee Drive/ Right Jab (right foot forward) – Must start with knee
• CrissCross Jack – Criss Cross arms and legs. Arms out as legs go wide
• Cross Punch Jacks- Wide stance – Punch to one side, then the other, then bring feet narrow as you reach up.
• Hook/Uppercut/Sidekick (LFF)
• Hook/Uppercut/Sidekick (RFF)
• Rest – 30sec
• Repeat Round
• Run back to parking lot

 

Mary

Bear crawl. Each person calls out a different exercise as the bear crawl around the group circle.

 

 

 

Backblast, f3harrisburg, Harrisburg, The Ridge

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