Slam Dancing
3 scoffed at the thought of rain interfering with a manly start to the day. Muscles stretched. Things were lifted. Other things were thrown or slammed. It was a glorious morning. I'll take 60F and light rain any day of the week, especially with my bros.
#QFail to start things off. I was about to walk out the door when our old pooch waddled down the steps. She needed coaxing and apparently 5 minutes to do her business outside. Then, I forgot to add 5 extra minutes to the morning jog in because I was carrying a new special friend to share, a 30# TRX slam ball….muahahaha Arrived a couple minutes late, sorry guys.
Disclaimer for slippery pavement and white lines.
Let's get 'er done…
WarmUp:
– 20x SSH
– 10x windmills
– 20x mountain climbers
– 10x merkins
– 5 of Anvil's pronating shoulder round houses
(I forgot Dippy Birds!!)
Back to the back
max pull ups
only 1 block needed
return to the front
Rotation circuit, suicider is the timer, rotate through to all stations:
– suicide, trifecta, thrust/slam ball
– suicide, curls, thrust/slam ball
– suicide, hanging rows, thrust/slam ball
– suicide, trifecta, hurl slam ball forward/reverse
Disclaimer!! if you hurl over your head in reverse, please make sure the ball goes back and you go forward.
– suicide, curls, hurl slam ball forward/reverse
– suicide, hanging rows, hurl slam ball forward/reverse
Recover, mosey over to the LBHill
– slam ball run up hill while other two quadraphelia
– rotate through
Take the block back
max pull ups, target at least half of original max
Mary
20x Freddy Mercury's
10x Low Dolly's
circle up:
– 10 SlamBall hand off right
– 10 SlamBall hand off left
15x Jane Fonda right leg
15x Jane Fonda left leg
10x imperial squat walkers
Reflection: Psalms 1:1
1 Blessed is the one who does not walk in step with the wicked
or stand in the way that sinners take or sit in the company of mockers,
2 but whose delight is in the law of the Lord, and who meditates on his law day and night.
3 That person is like a tree planted by streams of water,
which yields its fruit in season and whose leaf does not wither—
whatever they do prospers.
– Whose company do you share? In what do you find delight? On what do you ponder/meditate?
– Adjust where needed. Yield fruit. Prosper.
– Basic Instructions Before Leaving Earth
Moleskine
** another blessed morning where the heavy storms seemed to stop around 5:15 and start back up around 6:30
** SlamBall = good. I could tell it went over well when Mater said it was good enough to make him want to buy one. Success!
** T-claps to the guys for offering me and the SlamBall a ride home. I felt it was necessary to break in the SlamBall and make sure it had no doubt who the boss was by moseying home with it proudly on my shoulder.
** T-claps to Strudel for hurling the SlamBall like a boss. Very explosive.
** T-claps to Mater for quadraphelia beasting up the hill when I was carrying the SlamBall. He found another gear!
** Extra t-claps to Mater for noticing that counting faster/slower may have something to do with form and range of motion. Hadn't really thought about that in awhile, but it is a tried and true notion.
** We all were feeling the solid workouts from the last two days at the beginning. Felt good to move and loosen up a little.
** great effort by everyone, cardio + arms + slamball = good
Big honor to lead you guys. Get 'er done in life today.
Cheetah