Mixed Martial Pax at the Boneyard

by | Jul 12, 2022 | Back Blasts

QIC: Chowdah
PAX POSTED: BigFoot, Tebow, Chowdah

YHC wanted to start Tuesday by kicking ass, following peer-led in a rotating fashion new ideas for a BD come up. YHC decided let’s mix things up and bring the pain another way…with some jabs, crosses, kicks, knees. FIGHT! It was also great to have PAX- Bigfoot back at the Boneyard!

The Warm Up:

  • SSH 15 (IC)
  • Twist and Pivot 10 (IC)
  • Double Knee Hug and Pigeon Pulls- 10 each and on each side (OYO)
  • Big Arm Circles- 10 (IC, front and back)
  • Arm Butterfly stretch
  • Mosey to the school
  • Double Quad pulls- 10 (OYO)
  • Hip circles- 10 (OYO)
  • Leg swings 10 each way and on each side (OYO; front and side)

The Thang: Let’s Get It On!

  • Always starts in a fighter stance- 30 seconds on each side (dominate and non-dominate; aka right side/left side)
  • Sprawl is a burpee without the merkin and jump up
  1. High jab –> low jab –> cross
  2. Hook –> Uppercut –> front Knee
  3. 3x jab –> cross –> back Knee
  4. Hook elbow –> down elbow
    1. 10 count break
  5. Jab –> over the top elbow –> crescent kick
  6. Superman Punch –> scramble back. –> sprawl
  7. Lead uppercut –> hook elbow –> snap kick
  8. Sprawl –> power knee (while holding plank) –>hook elbow –> upper elbow
    1. 10 count break
  9. Jab –> cross –> hook elbow –> uppercut –> sprawl
  10. Push kick –> Snap Kick
  11. Hook –> Uppercut (2X) –> sprawl
  12. Front leg check –> snap kick –> superman punch
  13. Jab –> cross –> sprawl –> scramble in the sprawl clockwise (then counter clockwise)
  14. jab –> cross –>¬†hook elbow –> over the top elbow
  15. Gladiator Kick –> downward punch –> sprawl –> hook –> uppercut
  16. BURN OUT: punch until Q calls out to sprawl
  17. Mosey back to Boneyard

Cool down stretches

COT:

  • Prayers for those sick/recovering
  • Prayers for those DR/Traveling/ have something on their mind which they inside