Date: 2025-08-16
AO: thesandlot
Q: 2 percent , CornerKick
PAX: Boardwalk, Napalm (Brandon Frazee), Lazlo, Maguire, Hobbyhorse, Rim Fire, Messy FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Don Quixotes, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: See below. We did most of these drills but not all of them. But the ones we did were all completed with perfect form. https://youtu.be/nl8_XgdcCuI?feature=shared
PART 1: RUNNING EXERCISES (8 MINUTES)
• Jog together from the first to last pair of cones (6–10 pairs, 5–6 m apart). On the way back, increase speed as a warm-up. 2 sets.
• RUNNING HIP OUT: Walk/jog, stopping at each pair of cones to lift knee and rotate hip outwards (alternate legs at each cone). 2 sets. • RUNNING HIP IN: Same as above but rotate hip inwards. 2 sets.
• RUNNING CIRCLING PARTNER: Run forwards as a pair to cones. Shuffle sideways 90°, circle each other, return back to cones. 2 sets.
• RUNNING SHOULDER CONTACT: Run in pairs, shuffle sideways to meet, jump sideways for shoulder contact. Land with bent hips/knees. 2 sets.
• RUNNING QUICK FORWARDS & BACKWARDS: In pairs, run quickly to second set of cones, run backwards to first. Repeat. 2 sets. PART 2: STRENGTH, PLYOMETRICS, AND BALANCE (10 MINUTES)
• THE BENCH (LEVELS 1–3):
• Static: Front plank, elbows under shoulders, body straight, hold 20–30 sec. 3 sets. • Alternate Legs: Lift each leg, hold 2 sec. Continue for 40–60 sec. 3 sets. • One Leg Lift and Hold: Lift one leg 10–15 cm, hold 20–30 sec. 3 sets. SIDEWAYS BENCH (LEVELS 1–3):
Static: Side plank, knee bent to 90°, lift hips and upper leg, hold 20–30 sec. 3 sets each side.
Raise & Lower Hip: Side plank, lower hip to ground and raise up, repeat for 20–30 sec. 3 sets each side.
With Leg Lift: Side plank, lift uppermost leg then lower, repeat for 20–30 sec. 3 sets each side. HAMSTRINGS (BEGINNER, INTERMEDIATE, ADVANCED):
Kneel, partner holds ankles, keep body straight and lean forward, catch with hands. Beginner: 3–5 reps and/or 60 sec. 1 set
Intermediate: 7–10 reps and/or 60 sec. 1 set
Advanced: 12–15 reps and/or 60 sec. 1 set
SINGLE-LEG STANCE (3 VARIANTS):
Hold Ball: Balance one leg, hold ball, pass around waist or under knee. 30 sec, change legs. 2 sets.
Throwing Ball with Partner: Stand 2–3 m apart on one leg, throw ball, keep balance. 30 sec, change legs. 2 sets.
Test Your Partner: Stand on one leg, try to push partner off balance. 30 sec, change legs. 2 sets. SQUATS (3 VARIANTS):
Squats with Toe Raise: Stand hip-width, squat to 90°, then stand on toes. 30 sec. 2 sets.
Walking Lunges: Lunge forward, knee to 90°, cross pitch (~10 each leg), jog back. 2 sets.
One-leg Squats: Stand on one leg, bend knee as far as possible, 10 reps each leg. 2 sets. JUMPING (3 VARIANTS):
Vertical Jumps: Squat to 90°, hold 2 sec, jump up, land softly. 30 sec. 2 sets.
Lateral Jumps: Stand on one leg, jump ~1 m sideways, land on other leg, keep balance. 30 sec. 2 sets.
Box Jumps: Stand in center of cross, jump forward/back, side-to-side, diagonally. 30 sec. 2 sets. PART 3: RUNNING EXERCISES (2 MINUTES)
• RUNNING ACROSS THE PITCH: Run from side to side at 75–80% max pace, 2 sets.
• RUNNING BOUNDING: High bounding steps, high knee lift, exaggerated arm swing, run until other side, jog back. 2 sets.
• RUNNING PLANT & CUT: Jog 4–5 steps, plant outside leg, cut to change direction, sprint 5–7 steps at 80–90% max pace, decelerate, plant & cut again. Repeat to other side, jog back. 2 sets. ADDITIONAL NOTES
• Always maintain correct knee position—do not let knees buckle inwards. • Focus on balance, proper form, and control in every exercise.
• LEVEL 1, 2, 3 progressions allow for increased difficulty as participants improve.
MARY: Jack Knives w/ the Soccer Ball, Boat Pose w/ the Soccer Ball
ANNOUNCEMENTS: 9/11 Stair Climb, Overnight Ruck, Shoutout to Messy who went 6 for 6 this week! RIP Bug Bunny
COT: YHC just returned from visiting his parents in CT last weekend. It was nice to have some one-on-one time with them without the rest of the family. This allowed for reflection and appreciation of the lessons they had taught during childhood. What was one piece of advice or guidance that your parents offered you that you initially resisted, but later accepted and found valuable? I asked the PAX to reflect on that for 30 seconds.
Tags: thesandlot, Boardwalk, Napalm (Brandon Frazee), Lazlo, Maguire, Hobbyhorse, Rim Fire, Messy
F3 The Capital 