Return of the heavy balls

Date: 3/08/2017

14 PAX had a ball grinding through the gloom at HMP today. YHC brought some toys for the PAX. We may not chatter as much as our brothers to the north and the south but we have big heavy balls.

PAX: Last, Niles, Fire Marshall Bill, Minecraft, Double Check, Parrothead, Surf ‘n Turf, Captain Stubing, The Adjuster, Busted Grill, Wreck It Ralph, Mayhem, Mr. Kotter

WARMUP:
Seal Clap x 40
Hillbilly X 25
Yoga stretch(special warmup for Double Check who said his back was sore from kettle bells Monday-anything we can do to keep you coming out DC!)

THE THANG:
Pick a partner and grab a large weighted ball(25-28lbs.) from the back of the family truckster. One partner performs an exercise with the ball while the other does one without.

Mosey to first speed bump
Lt. Dan with the ball
Nolan Ryan – then run to catch your partner
Flapjack, rinse and repeat

Merkin with ball on back X 10
Jump Lunge X 20
Flapjack, rinse and repeat

Mosey to pull up bar
Ball burpees X 10
Pull-ups X 10
Flapjack, rinse and repeat

Mosey to bridge
Crab walk across bridge with ball while partnered bear crawls
Step Up X 20
Crunchy Frog
Flapjack

Squat jump with ball X 10
Derkin X 20
Flapjack

Devin Hester on the way to the flag
Partner with the ball has a head start and sprints while the other partner tries to catch him.
Flapjack

MARY:
V-up with ball
Flutter kick with ball

COT/MOLESKINZ:

Double Check – 3 days in a row this week – strong work, keep it up
Marshall Bill was getting some serious air with the weighted squat jumps
Yes Parrothead I did video you – do I need to pay a rights fee to use your image?
Surf ‘n Turf – you have come a long way and continue to inspire
Shout out to the respects for a strong showing today – Busted Grill, Minecraft, Niles, Wreck It Ralph and YHC.

Thanks for allowing me to lead, always an honor

Tiny Dancer

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