7 Guys and a Slam Ball

Battleship Ball Slams

Date: 1/02/20

AO: Battleship

PAX: Dixie Chick, 8 Penny, Mr. Kotter, Blue Steel, Dagger Board, Mr. T

QIC: Steak Knives

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT.

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Warm-o-Rama 

SSH IC x 20

Imperial Walkers IC x 20

Arm Circles IC x 30

Mountain Climbers IC x 20

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Ball Slam Run: To Alton Lennon Federal Building

All PAX line up single file with the six carrying the Slam Ball.  While running, the ball is passed up the line until line leader get the Slam Ball.  That PAX drops off the line, lifts the Slam Ball overhead, slams ball to the ground, picks it back up and then regains position as the six.  Repeat until group reaches destination.

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Thang 1:

AMRAP: climb to top of stairs and do 10 Dying Cockroaches. Back down and do 10 Merkins

One PAX will have Slam Ball. Pick up overhead, slam down to ground.  Do 5 of these and rotate to another PAX.  Workout is complete when each PAX has a turn with the Slam Ball.

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Slam Ball Run to Thalian Hall

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Thang 2:

AMRAP: Up stairs – 10 Sumo Squats

Down Stairs: 10 Plank Jacks

PAX rotating 5 ball slams

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Slam Ball Run to Heisenberg Hill

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Thang 3:

AMRAP: 10 Box Jumps and 10 Burpees

PAX rotating 5 ball slams

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Slam ball run to top of parking deck

A round of Captain Thor (1:4 Big Boy Sit-ups: American Hammer) to 10

Mosey back to AO passing off Slam Ball when tired 

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Finish with a Bat Wing: 20 forward arm circles, 20 reverse arm circles, 20 seal claps, 20 overhead claps. 

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COT: prayers and praises to our children and teachers returning to school today. 

SMACK TALK!

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