| Title | Medicine Ball 11’s | |||
| Date | 5/20/2021 | |||
| Conditions | 60 degrees and pleasant | |||
| QIC | Wojo | |||
| PAX | 18 – Corwallis, Skipper (Respect), Schrute, Ragdoll (Respect), Heisenberg, Big Load, Bolt (Respect), Harper Valley (Respect), Tweetsie, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Whaler (Respect), Neon (Respect), Dufresne (Respect), Stats (Respect) and Wojo. | |||
| Intro | Happy Thursday. Let’s get started. | |||
| Disclaimer | Not a professional. Modify when necessary. | |||
| Warm Up | Exercise | Reps | IC or OYO | |
| SSH | X | 20 | IC | |
| Stretch Left/Right,Middle | X | 15 seconds each | OYO | |
| LBACs | X | 10 | IC | |
| Reverse LBACs | X | 10 | IC | |
| The Thang | 11’S – Round 1 | |||
| Start on one end of of tennis court and perform 10 of the 1st exercise, run with medicine ball to opposite end of tennis court and perform 1 rep of the 2nd exercise. Return and subtract one rep from the 1st exercise and add 1 rep to the 2nd exercise. The sum always equals 11. | ||||
| Exercise | Total Reps | IC or OYO | ||
| Manmakers with Medicine Ball | X | 55 | OYO | |
| Iron Crosses with Medicine Ball | X | 55 | OYO | |
| Lap Around the Outside of Tennis Courts | ||||
| Murder Bunnies/Flutter Kicks | ||||
| Murder Bunnies from end line to opposite end line. 25 Flutter Kicks with Medicine Ball. Murder Bunnies back. | ||||
| 11’S – Round 2 | ||||
| Exercise | Total Reps | IC or OYO | ||
| Burpees | X | 55 | OYO | |
| V-Ups with Medicine Ball | X | 55 | OYO | |
| Lap Around the Outside of Tennis Courts | ||||
| Bear Crawls/Mountain Climbers | ||||
| Bear Crawl with medicine ball from end line to opposite end line. 25 Mountain Climbers. Bear Crawl back. | ||||
| Squat Toss/Bear Crawls/Burpees | ||||
| Squat Toss with medicine ball from end line to opposite end line. Toss ball as far as you can in front. Bear Crawl to the medicine ball and perform 1 burpee. Keep going until back to original end line. | ||||
| Sprints (to fence and back) | ||||
| Sprints | X | 4 | OYO | |
| Announcements | 1. Mayhem has the Q on Saturday at the Pickleball Courts. Please let him know if you will be there so he can provide enough equipment. 2. State Meet on Friday for CHS Track and Field. Good luck to Dufresne’s kids! 3. Cup is Saturday! |
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| Prayer Requests | 1. Abacus has a positive report from the doctor recently and even made Wednesday’s Circuit Run. Keep praying for his improvement so we can get him back out sooner than later. 2. Wojo’s Sister-In-Law as she undergoes final chemo treatment over the next several days leading up to her bone marrow transplant. |
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| Moleskin | As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity. | |||
- When: 2021-05-20
- QIC: Wojo
- The PAX: 18 - Corwallis, Skipper (Respect), Schrute, Ragdoll (Respect), Heisenberg, Big Load, Bolt (Respect), Harper Valley (Respect), Tweetsie, Sacajawea (Respect), Mayhem (Respect), Crackhead (Respect), Whaler (Respect), Neon (Respect), Dufresne (Respect), Stats (Respect) and Wojo.