Med Ball Relay

Warm Up

Sun Salutations x 3

Shrimp was thrown off by the Broga start but I think enjoyed it.

The Thang

Mosey to the Football Field

Line up on the goal line and count off by 2s

Med Ball Relay

Both teams line up on the goal line behind the med ball.

The appearance of the med balls created some mumblechatter since was bigger than the other, but they both weighed the same. Come to find out the team with the bigger med ball had a distinct advantage.

Team 1 was given the bigger slam ball that rolled pretty well

Team 2 was given the smaller slam ball that didn’t roll well at all

The team lines up behind the med ball thrower. Once you perform the med ball throw you go to the end of your team line. The next person in line sprints after the ball, picks it up, and throws it. First team down and back the specified distance wins.

Round 1

Med Ball Burpee Chest Pass 200 yards

Team 1 Victory

Losing team performs 10 Mule Kicks

Winning team does 20 Sky Humpers

Round 2

Med Ball Overhead Back Toss 400 yards

Team 1 Victory

Losing team performs 10 Burpees

Winning team does 10 Bro Merkins

Round 3

Med Ball Alternating Side Lunge Lateral Toss 400 yards

Team 1 Victory

Losing team performs 20 Squats

Winning team does 20 Merkins

Round 4

Med Ball Granny Pass 400 yards

Team 2 Victory

Losing team performs 20 Peter Parkers (left right = 1)

Winning team does 20 Mountain Climbers (left right = 1)

Med Ball Swap

Now Team 2 has the bigger ball that rolls well

Round 5

Med Ball Burpee Chest Pass 200 yards

Team 2 Victory

Losing team performs 10 Mule Kicks

Winning team does 20 Sky Humpers

Round 6

Med Ball Overhead Back Toss 400 yards

Team 2 Victory

Losing team performs 10 Burpees

Winning team does 10 Bro Merkins

Round 7

Med Ball Alternating Side Lunge Lateral Toss 400 yards

Team 2 Victory

Losing team performs 20 Squats

Winning team does 20 Merkins

Round 8

Med Ball Granny Pass 400 yards

Team 1 with the HUGE comeback Victory. Well done!

Losing team performs 20 Peter Parkers (left right = 1)

Winning team does 20 Mountain Climbers (left right = 1)

Each team covered 2.2 miles and 2800 yards of med ball throws

Prayer Requests: Hot Pursuit, Jock Itch, and Wimpie’s job situation, Cold Cut’s son, Norm Bryant’s son Jordan getting married this weekend, shooting victims, unity of our nation, men’s praryer night at Koinonia Church, SPORTWorks 12^thMan fundraiser

Announcements: Wednesday night, August 21^stat 7:00 PM 500 Men Praying at Koinonia Church https://www.facebook.com/events/1405-sw-greenville-blvd-greenville-nc-27834-7025-united-states/mens-prayer-night/2198364896884338/

Moleskin: This was one of those workouts where I really wasn’t sure how it would go or be received by the PAX. Med ball throws are great for building power and work the core far more than a traditional crunch or sit up. However only have 2 med balls created a challenge. I knew we had to compete in relay fashion to up the intensity, with my initial thought having the teams spread out down the football field passing the ball back and forth like an assembly line. Then I thought that it would create too much down time. How can I keep the PAX engaged and moving? That’s when I thought about having the team get behind the ball and run with it, with the next guy in line sprinting after the ball once his teammate throws it. I really don’t think it could’ve worked out any better. The PAX were smoked. Hearing Splinter say, “I got nothing left coach” to me during Round 8 was music to my ears. I knew he was giving it all he had, along with the other PAX, and so the workout was a success. I tend to judge the quality of a workout by the amount of chatter that follows on Twitter, and this one had a bunch of it. That makes me a happy camper. Until next time…