Weather: 39 degrees and clear
Intro: Earlier this summer YHC’s son earned enough tickets at Dave and Busters to purchase this workout octagon ball filled with pain suggestions. You know how arcades work. The ball cost at least $25.00 in tokens for an item that was worth $3.00. Anyway the boy was thoughtful enough to give it to his father who promised to use it at a workout. Being a man of his word and wanting to get his money’s worth, the ball made its first appearance Saturday. By the way, Harper Valley has two balls.
Disclaimer
Warm Up:
-SSH IC x 20
-Merkins OYO x 20
-Copperhead Squats IC x 15
-Arm Circles IC x 15, Reverse x 15
-LBC’s IC x 20
-Imperial Walker IC x 20
Circuit Run with Octagon Death Ball
Rules: Indian Run to Green St. hill stopping to roll the ball at each intersection, passing vehicle or pedestrian. From my recollection we stopped and performed 15 dips, 15 dips, 30 SSH, 10 Merkins IC, 30 Squats, 15 CDD’s, 15 CDD’s, etc. Also 20 Burpees we rolled just before arriving to the hill…ouch. We concluded the run with planking at the top of Green Street.
Not So Lazy Dora (Greene St. Hill)
-100 Merkins (P1 does 10 while P2 holds plank: then P2 does 10 while P1 holds plank; total for the group 100 – 50 ea.)
Both run to bottom of hill 10 Plank Jax and back up backwards)
-100 Squats (P1 does 10 while P2 holds Al Gore: then P2 does 10 while P1 holds Al Gore; total for the group 100 – 50 ea.)
Both run to bottom of hill 10 Plank Jax and back up backwards)
-100 LBC’s (P1 does 10 while P2 holds 6 inches: then P2 does 10 while P1 holds 6 inches; total for the group 100 – 50 ea.)
Both run to bottom of hill 10 Plank Jax and back up backwards
-100 CDD’s (P1 does 10 while P2 holds Low Plank: then P2 does 10 while P1 holds Low Plank; total for the group 100 – 50 ea.)
Both run to bottom of hill 10 Plank Jax and back up backwards
-100 2 Count Flutters (P1 does 10 while P2 holds 6” Legs Spread: then P2 does 10 while P1 holds 6” legs spread; total for the group 100 – 50 ea.) Both run to bottom of hill 10 Plank Jax and back up backwards
Indian Run Back to Park
–Same rules with the ball “on” and we rolled mostly CDD’s as luck would have it. After 10 or so rolls of various exercises traffic picked up and Q called the ball “off” so we could make it back to the park.
Crazy 8’s (at park)
-8 minutes AMRAP doing exercises at the cones and running between the stations. The cones were set up in a figure 8 pattern with 5 burpees at the intersection (Lamp Pole).
Theme music compiled for Johnny Campbell, the first cheerleader in history. He made his first cheer at The University of Minnesota November 2, 1898. ‘Rah, Rah, Rah!…Varsity, Minn-e-So-Tah’
Cone 1: 10 Merkins
Cone 2: 10 Lunges
Pole: 5 Burpees
Cone 3: 10 CDD’s
Cone 4: 10 Squats
COP
BOM