Boxing In the Gloom

Boxing In the Gloom

Workout Date:

03/21/2019

QIC:

Rousey

PAX:

O'Doules and Pikachu

The Thang:

Conditions: Mid 40s, misty, dark, foreboding.

YHC/co-QIC’s turn at the #Catapult (CP) this morning! YHC had tweeted out that today’s beatdown would be boxing based minus the raw pugilism, but with the intensity dial set to “11” so that these #HIM would get a good sweat. Shadow boxing and light mitt work can be a great way to make a dole drum workout fresh with time flying by (as in the case of this morning) leaving Pax wanting to learn the next combo!

3 #HIM gathered under church overhang with tunes blasting and the fisticuffs went down like this…

Welcome to F3 and disclaimer.

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Windmills, Imperial Walkers and Mountain Climbers.
IC 10 reps. of LBACs forwards & back.
Merkins: 22 OYO or a good modifier like alternating shoulder taps (AST).

Beatdown:

  1. Boxing basics: Jab, Cross, Hook, duck & Upper Cut in proper stance. Hands up!
  2. Once Pax were comfortable with the basics, YHC added a “peel away” that rotated them clockwise and positioned them for the next piece which was a “clock drill” – same combos, but at the 12, 3, 6, 9 position.
  3. QIC added 20 Merkins or AST at the end of each rotation.
  4. Mitt work: QIC had Pax strike an imaginary pad (in this case my open hand) and worked the same combos. They then took turns with each other doing the same to experience the not so easy world of good pad holding.
  5. QIC planned on having the crew do a final blast of Capt. Thors, but Pax were having so much fun channeling their inner Mike Tyson, that I had them do instead a 3 minute intense shadow box circuit to finish out strong!

Pax just now feeling the rhythm and the power of the sweet science of boxing, we ran out of time. Stretched out the muscles and circled up for COT-BOM. YHC and company then realizing how towering Pikachu is up close! O’doules had his hands up in proper boxing stance just in case he broke bad.

COT
Count-O-Rama 3
Name-O-Rama
Praise report/Prayer requests: Spoken (YHC’s performance review at work, Pikachu’s shake up at work, being good husbands & dads, and working through injury) and unspoken.
BOM by Pikachu.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.  Of course “us” — New IR/FNG/out of shape friendly workout/AO “The Catapult” at BS on Tuesdays and Thursdays. Lots of 2nd F (GZ Dragon boat Race; lunches; and HHs especially 3/29 & 4/3) and 3rd F (Q-Source (and #PitStop) opportunities. Good luck P200 racers! And where was “One-Shot”?

NMMS: Honor to Q and support CP!  I hope you liked today’s workout and you guys picked up the fundamentals quick.  You’ll probably see it again and be that much more comfortable with the combos; maybe ear biting next!

Aye!

Rousey

“The fight is won or lost far away from witnesses – behind the lines, in the gym and out there on the road, long before I dance under those lights.” – Muhammad Ali.

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