GJ "Everyone but Joker is strong!"

Warm-up

• Pummeling
  
• Knee tag
  
• Shoulder tag
  
• Neck control pummeling
  
• Jab (bob) Cross(bob) Hook (weave) Hook (weave)
  
• Triangular footwork to kick
  
• Catching the kick
  
• Tiip-(thai) kick-knee range finder
  

Thai pad rounds (3 min)

1. Basic thai warm-up
   
2. 4 Counts
   

   
   

   Level
   

   Low (leg)
   

   Middle
   

   High (head)
   

   Angle
   

   Stepping w/ hook to kick back of leg (pad holder rotates hold 90^o)
   

   Stepping w/ cross to kick back of leg (pad holder rotates hold 90^o)
   

   Range
   

   "Short" -- the kick becomes a round knee
   

   "Flat" -- the kick is thrown with shin horizontal, power is generated by hip thrust toward opponent, not by rotation
   

   Regular -- The punches set up the kick at the "perfect" range
   

   "Long" or "Drunken Pirate" -- opponent retreats too far to land kick, show the foot, and use kicking foot to hop to proper kick range.
   

   
   
3. 4 counts (repeat and expand from above)
   
4. Tabata protocol conditioning rounds (3 min + 3 min optional)
   

   
   

   20 sec on 10 sec rest (shadowboxing)
   

   Pitterpat
   

   Crosses and hooks
   

   Kicks
   

   Kicks
   

   Jump squat sprawls
   

   Pitterpat
   

   Crosses and hooks
   

   Mounted punches
   

   Kicks
   

   Kicks
   

   Up the wall squats with punches
   

   Stand up sit up w/ head kick
   

   
   

To my surprise and awe everyone completed all six minutes showing a bunch of heart. We also organized the lockers and packed them to bursting with our new thai pads.