AO: _Appetizer
Q: C3P0
PAX: Xerox – William Holman, Southern Tip – Brent, Gobbles
FNGs: None
COUNT: 4
Time to bring out some equipment, I begin by handing out the big 20LB medicine ball, the small 20LB slamball, and the smallest 25LB kettlebell. And we’re off.
WARMUP: Short mosey to the BB court, we start tossing the medicine balls in a circle. Fun little warmup and getting us on our toes. Honestly don’t recall if we did the classics (SSH, IW, etc), but we did get into plank and runners stretch, dwn dog, up dog, merkins, and mountain climbers.
THE THANG: Run lap backwards, then full lap regular. Begin circuit, each pax at a station:
station 1: medicine ball thrusters – toss ball to top of slide (10 ft maybe) for 7 reps (this is the timer – try to catch and get in full squat)
station 2: pull up
station 3: kettlebell swign
station 4: slam ball slam
After each PAX did a station we ran 2 laps (one forward one backward). Repeat for 3 rounds. Lay down for some Freddie Mercury, BigBoys and maybe another.
After that nice rest laying around on the ground we were ready for one final circuit with run.
MARY: dont recall if we got in more mary here, might have been out of time
ANNOUNCEMENTS: blood drive coming
COT: prayers for everyone in need & thanks for our many blessings, including the camaraderie of our weekly evening workouts (y’all missing out)
