We had 8 HIMs show up (on time!) for a fun and strenuous beat down. Disclaimer given. No pros here, just iron sharpening iron.

Warm-Up:

  • Side Straddle Hops IC x15
  • Don Quixotes IC x 10 (Windmills)
  • Sumo Squats IC x 10
  • Burpees OYO x 10

Mosey around estuarium to start of brick walk

  • Run between light poles
  • Alternate 5 squats & 5 calf raises between each
  • Rinse & Repeat back with
  • Alternating 4 jump lunges & 10 calf raises

Return back to shovel flag for a workout taken straight from Abu that I heard about from a few Greenville Pax. I shall call it…

Abu Balls

Count off by 2s and split into 2 teams.  Starting at one end of the field in single file lines, take turns throwing the medicine ball (cow patties) and trying to beat the other team.

Round 1

Med Ball Squat Chest Pass – Down & Back

Team 1 Victory

Losing team performs 10 Mule Kicks

Winning team does 20 Sky Humpers

Round 2

Med Ball Overhead Back Toss – Down & Back x2

Team 1 Victory

Losing team performs 10 Burpees

Winning team does 10 Merkins

Swap 2 Pax from each team to mix it up

Round 3

Med Ball Alternating Side Lunge Lateral Toss – Down & Back x2

Team 2 Victory

Losing team performs 20 Squats

Winning team does 10 Merkins

Round 4

Med Ball Granny Pass – Down & Back x2

Team 2 Victory

Losing team performs 20 Peter Parkers

Winning team does 20 Mountain Climbers

Swap 2 Pax from each team

Round 5

Med Ball Burpee Chest Pass – Down & Back

Team 2 Victory

Losing team performs 10 Mule Kicks

Winning team does 20 Sky Humpers

Round 6

Med Ball Overhead Back Toss – Down & Back

Team 2 Victory

Losing team performs 10 Burpees

Winning team does 10 Merkins

Swap 2 Pax from each team

Round 7

Med Ball Alternating Side Lunge Lateral Toss – Down & Back

Team 1 Victory

Losing team performs 20 Squats

Winning team does 20 Merkins

Round 8

Med Ball Granny Pass – Down & Back x2

Losing team performs 20 Peter Parkers

Winning team does 20 Peter Parkers

We all will be feeling that in the morning!  Thanks again to Abu for the inspiration  

COT

Prayer requests & announcements

  • May have next Saturday in Choanoke.  More details to come
  • Good job on getting Backblasts completed
  • Welcome FNG Shutter Fly
  • Prayers for Matlock’s friend who just found out he has Parkinson’s
TClap |
4