Late BB, so details are a little fuzzy. Three PAX posted for the swolefest. Workout resembles below.
WARMUP
20 x SSH (IC)
10 x Copperhead squats (IC)
15 x Monkey Humpers (IC)
15 x Cotton Pickers (IC)
Arm Circles forward and backwards
THE THANG
One Pax throws the slam ball Granny style, free throw, backwards or even bowling style as far as they can.
All Pax then Zamperini (alternating right and left arms each time) to where the slam ball stops and conduct exercises below (OYO). Pax alternate throwing slam ball in between exercises as we lap the track
Lasted two throws and YHC nixed the futile throwing of the slam ball in exchange for pain stations around the parking lot.
10 x KB Merkins- Right hand on bell.
15 x Single arm shoulder press- Right.
15 x Skull crushers
15 x Curls- Right.
15 x Lawnmower pulls- Right.
15 x Upright rows- Right.
10 x Squat to press
15 x Dead lifts
10 x American swings
20 x Lying lat pulls
10 x Sit and press
20 x Lying chest press
20 x KB Around the world – 10 each direction OYO
Repeato
One full lap was made around the track
MARY
LBC (IC) x 20
REFLECTION
Whatever you have learned, received, heard, or seen in me, put it into practice. And the God of peace will be with you. Phillipians 4:9 Work and strive every day to be better Christians, men, fathers, husbands, etc…
Name-a-rama and prayer out