Session 6 of ASA's May MVP class

Or, how Kitt got her ass kicked.

Started with the usual ladders

...
We learned a new one:

This was a leg workout and it showed. Man, did it show. We started with the T drill for times. My times were 10.3, 10.5, 10.7, all of which were faster than my 11.3, 11.5 and 10.8 from a month or so ago. Obviously, we did three timed runs. Kris did 3.5, since his first run was an L, not a T.

Next came shuttle runs, which G calls I of pain. Run forward to the cone, run backwards back to the starting cone, run forwards to the next cone, which is about 1-2 yards farther than the previous cone. We did 5 sets of 6 cone shuttles. Kris and I ran against each other: best of 5 wins, loser gets an extra minute of abs. Not surprising, that was I. I was close on two, but the whole exercise wiped me out. The rest of the workout was hard.

Following the shuttle runs were the frog hops. We hopped on both for five jumps then landed on one leg for the last jump. We paused, sinking low, then accelerated out of the stance. We did about 10 of these, because we just kept going. G would call out R or L when we were jumping on the last hop, and we'd have to land on that foot. If we were correctly balanced, this wasn't a problem. If we were favoring one side, it was difficult.

Next came three leg drills done per set: 20 squat jumps, 10 lunge jumps and 10 side to side over a cone + acceleration. I started with the side to sides plus acceleration. The first jump was hard, but then I started moving and was okay. The 20 squats were so hard. And the lunge jumps? I found them close to impossible.

And we had two sets. Ugh.

The first abs set next was facing the wall, throw the ball at the partner 10 feet away, also facing the wall. The goal is to use a lot of hip power. I was using the 8# ball, which is more than I usually use, so I had to use hip, or risk tiring out my arms. Unfortunately, I didn't learn this until I had pretty much tired out my arms. 20 throws facing each direction. Kris and Ryan used the 10# and looked like they were struggling.

Somehow, I finished early, because G started working abs with me. First was the weighted ball rotational transfer. First was R hip to L shoulder 10 times. Then L hip to R shoulder 10 times. Then R hip to L hip. Then L hip to R hip. The goal with these is to keep the hips facing forward, as well as the head, and rotate only the torso.

Most embarrassing moment number two came next: situps with the weighted ball thrown at the chest. 10 of these, followed immediately by the ball being thrown over head: for 20 situps total. Tragically, I had to fart really really bad 1/2 way through the first set. I tried to hold it in, but gave up after a few situps. It stunk. Bad. In a dead skunk, sewage treatment plant kind of way. I was sooooooooo embarrassed! And I had two sets of these. Ugh.

Next came bicycles, russian crunches, lower back lifts, crunches, V ups, twists with a 4# ball (need to remember to touch the ground with these). I was allowed to choose the last abs set, and succumbed to Ryan's 6" leg lift chants. I did those, with 20 poundings on the top, and 10 each to the sides with the 4# ball. Entertaining that. My bonus abs workout was the leg pushdown, in which my legs touched 3 times.

Yeah. this session kicked my ass.

G's wife had a baby girl last Thursday. Her name is Ella Renae. 7# somtthing.