Heavy Balls

June 12, 2018

WHEN: 06/12/2018
QIC: Fieri
PAX: Yanni, Catskill, Rebar, Lincoln Log, Noonan(FNG)

The PAX noticed that two large, heavy balls were sitting in the parking lot. Yes, YHC likes to take out his #slamballs.

1) RING OF FIRE: In a plank position, one 30 lb. slamball and one 20 lb. slamball were passed around the circle, PAX did five merkins with the right hand on the ball, five more with the left hand on the ball, two sets on each ball.

2) SLAMBALL CIRCLE: PAX did exercises called out by YHC while the slamballs were passed around, each PAX did an overhead slam when they received the ball and then continued the exercise for approximately 2 mins each. Here’s what the PAX did while the slamballs were passed:

LT Dan’s

Hillbillies

Monkey Humpers

Crab Jacks

3) 21-12s:

YHC called out two exercises, which are done IC without break followed by a lap around the circle:

-21 Plank Jacks-12 Merkins / Run

-21 Copperhead Squats-12 Carolina Dry Docks / Run

-21 Peter Parkers-12 Ranger Merkins / Run

4) MANMAKER RING OF FIRE

All PAX hold plank while each PAX takes a turn at doing 3 manmakers using two 25 lb weights.

5) Back to 21-12s:

-21 Crab Cakes-12 Scorpion Dry Docks / Run

-21 Dead Bugs-12 Burpees oyo

Indian Run, passing the slamball along the line, around the circle.

Mary:

ABC’s-drawing the alphabet with straight legs, capital letter.

Travolta’s (x15 each side)

Heels to Heaven (IC x20)

Freddie Mercurys (IC x20)

 

BOM:

 

Life is busy and there are many distractions between work, chores, etc. Be sure to set aside time to do what is important – spend time with your family and 2.0. It will be some of the best moments they will remember as they get older and you can get those times back. Otherwise go out and help try to make the world a better place.