• 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.


Medicine Ball 11’s

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!
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. 
Moleskin As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity. 

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