36 PAX and 1 FNG gathered in the gloom for an adventurous…slightly chaotic medicine ball beat down.  The two-man wheel barrel relay while rolling the ball proved to be a crowd pleaser.  YHQ will definitely bring this one to future workouts.  Below is what we accomplished:

Warm-a-Rama – IC  – Shovel Flag 10-Min                                             

  1. Double Burpee Merkin
  2. Side Straddle Hop
  3. Merkin Pyramid
  4. Hillbillies
  5. Mtn. Climbers
  6. Sun gods
  7. Windmills
  8. Plank

Partner by 2’s – One bag per team…start Thang

The Thang – BB field 30-Min

Cusack Mozy in-between each station

  • SHELTER w/WALL
    1. SANDBAG: 150 Butt Squats to Wall – ALT: Step-ups on Wall
  • BLEACHERS by Baseball Field
    1. SANDBAG: 150 Dips (Bag on lap) – ALT: Derkin
  • LEFT FIELD – Far corner at Fence
    1. SANDBAG: 100 Straight-Arm Raises – ALT: Burpess
  • RIGHT FIELD – Far corner at Fence
    1. SANDBAG: 100 Clean & Press – ALT: Mtn. Climbers
  • HOME Plate
    1. SANDBAG: 150 Overhead Press – ALT: Burpees
  • 3RD Base
    1. SANDBAG: 100 Bent-over Rows – ALT: LBC’s
  • 1st Base
    1. SANDBAG: 100 Unbalanced Merkins (alternating arm on ball) – ALT: Plank Jacks
  • SHOVEL FLAG
  • See instructions on cone

 

2-Man Wheel Barrel while rolling the medicine ball.

6 MOM – Shovel Flag 3-Min

  • WWII Situps
  • LBC

Tetanus took us out

Always an honor to lead and great to be back!

-Drago

PAX: Drago

QIC: 01/11/16