Sheepdog – TKD Conditioning.

4 HIM brought it this morning while working through some high intensity TKD Olympic training drills.

All 4 Hit the road for extra credit. Norm busted in with an 8:00 minute mile (before he knew what was on the menu.

Warm Up:

Light warm up lap

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Frankenstein

Good Mornings

Willie Mays Hayes

The Workout:

Pax started with a couple of light drills designed to loosen the hips with modified suicides. 1st round; knew raises down and then run back (each line). 2nd round; Front high lifts down to each line and run back. 3rd round; front kicks down to each line and run back.

Then Pax hit the curb and Traveled around the island

Next, we picked an intersection of two parking lot lines. Pick a + parking lot line. TKD stance jacks, with switching sides.

Curb travel, reverse.

Switch side, front kick drills.

4 corners, from kick drill.  Basically Pax fires a front kick, turns 90 deg. and kicks, 90, kick, etc, to each direction in rapid succession. 

Mary:

1 min. of LBCs.

Announcements:

May challenge. 3rd F opportunities, etc.

Prayer: Families, country, Mayor Sears health.