Warm-up
20 SSH IC
10 Copper head squats IC
10 IST IC
1 mile run
The Thang
Bosu ball work
Each pax gets a chance with the ball for each exercise and the other Pax does the other exercise so you end up doing 3 reps of the exercise 1 rep with the ball
Round 1 -10 lunges on each leg with the ball while the other side shuffles to the end of the parking lot and back
Round 2- 10 squats on the ball while the other pax goes as far as they can bear crawling
Round 3- 1 leg balance on the ball and the other Pax run to the other side of the parking lot. When the other Pax gets half way swap legs to balance on
Round 4- 20 total merkins swapping arms on the ball while the other Pax are doing LBC
Cool down mile
MARY
10 each leg Scissor crunches IC
10 each leg pretzel crunches IC
15 flutter kicks IC
Reflection
Psalms 97:10 NLT
You who love the Lord, hate evil! He protects the lives of his godly people and rescues them from the power of the wicked.
M/C
Promised something a little different. Hope I came through with it
Crabby Patty started pretty late on the second mile. Not real sure where he went, but it didn't take long for him to catch up
Dolittle wasnt happy we didn't go back to the LP for his gloves and he had to do bear crawls
Dirt maybe as old as dirt, but he is a beast. Haven't seen him slow down yet.
Thank you guys for showing up on another hot humid day. Thanks for sweating on my ball.
Mater