Cut me Mick!

Conditions: A little nippy…high 30s and clear.

Today was YHC/QIC’s return to his original AO – #BombSquad (BS) – where in April of 2017 he went from being a #sadclown to being part of something much greater than himself. The #HIM of BS are an active crew who also post at the #Catapult and nearby the #Village giving this area of the region Mon. thru Sat. bootcamp options!

The concept for this morning’s #weinke came from the boxing theme that had been recently used in part by Vit-D and Hamburglar. And so with YHC staring down another birthday (tomorrow – 49), I decided to lead a boxing fundamentals clinic w/ doses of F3 exercises as a change of pace workout to relive some of my youth (sounds good right).

Well, YHC managed to convince 7 other Pax to join me. One minute warning…welcome to F3, mission, disclaimer and I am pretty sure we did this…

Warm Up:
IC 15 reps. of SSHs, TTTs, IWs, and LBACs CCW & CW.

Beatdown:

SEGMENT 1: BOXING FUNDAMENTALS
QIC taught Pax proper stance, hand placement/cover, a jab/1, a cross/2, a hook/3, and an uppercut/4 (w/ a duck). Pax then shadowboxed the 1-2-3-4 to reinforce what they just learned. Burpees were mixed in to keep us moving.

SEGMENT 2: MOVEMENT & PARTNER MITT WORK
QIC had Pax partner (P) up. P1 would do 1-2-3-4 count combo and P2 would open up their hands to allow P1 to hit them (palms) like you would a boxing mitt. This was a rhythm drill that challenges the coordination of both Ps. P1 and P2 switched. QIC also had Pax move around, shadowbox and do combos w/ QIC stopping them intermittently to check footwork, hands, etc. Again Burpees were sprinkled in.

SEGMENT 3: CIRCUITS
Now with the Pax looking like pugilists, QIC then set the timer on his phone ap. and had the Pax do several 3-minute rounds of 45 seconds of shadowboxing and 15 seconds of an F3 #crowdpleaser exercise (ex. Burpees, Merkins, MC, etc.); R&R 2 more times to finish the 3-minute round.  QIC had each Pax call out the 15 second exercise. These guys were on fire at this point!!

SEGMENT 4: TABATA
QIC feeling sorry that the Pax hadn’t worked out hard enough called out a modest set of Merkins – Tabata style.

We wrapped up with some quick stretching.

Time!

COT
Count-O-Rama: 8
Name-O-Rama
Praise report/Prayer requests/Announcements (we were short on time): Spoken and unspoken. Vit-D’s grandmother is recovering and April 2020 Dragonboat Race (see BrownBag)
BOM by Vit-D.

NMMS: Honor to lead and allow me to dust off my boxing skills. Next time, we’ll amp it up with longer rounds, maybe jump ropes, bags, crushed glass, circle of fire, hidden razor blades (lol), etc.

Aye…cut me Mick!

Rousey