Plyo Progression

Warm-O-Rama:

10 x SSH
10 x Pogo Hops
10 x Imperial Walkers
10 x Weed Pickers
6 x Willie Mays Hayes

The Thang:

Plyometric Ladder down the field

Start on the goal line.  100 reps of the specified move, then move up to the 90 and do 90 reps.  Move up to the 80 and do 80 reps, etc.   Each time we move, use a different exercise (bear crawl, crab walk, etc)

100 Butt Kickers  (Cumming count)
Until the 6: High Knees

Move Up:  Bear Crawl
90 Flutter Kicks (Cumming count)
Until the 6: Boat

Move Up: Side Shuffle Left
80 Lateral Side Hops
Until the 6: Single leg side hops

Move Up: Karaoke
70 LBCs
Until the 6: Crunch Hold

Move Up: Crab Walk
60 Air Squats
Until the 6: Squat Hold

Move Up: Side Shuffle Right
50 Skaters
Until the 6: Slow Skaters

Move Up: Walking Lunges
40 Jump Lunges (Mod: regular lunges)
Until the 6: Lunge Hold

Move Up: Broad Jumps
30 Tuck Jumps (Mod: Squat-knee drive)
Until the 6: Knee Drives

Move Up: Inch Worms
20 Burpees
Until the 6: SSHs

Move Up: Bernie
10 Broad Jump & Bernie Back
Until the 6: Fast Feet

Then a group core circuit:

Windshield Wipers
American Hammers
Heel Touches
1 minute plank

COT:

Christmas Party and Snowman's 6 yr maniversary on the 29th.

Lots of praises today: Flambeaux's mom recovering, great experiences at the F3 father's day 5K, injury recovery, story of someone getting connected to F3 in the midst of a family tragedy, etc.

Continued prayers for those who are struggling within our group.