Another beautiful morning for a no run Rise and Shrine workout. I was joined by Pool Boy, Monopoly, Junk Yard Dog, Squints, Whistlepig, Kenna Brah, and a FNG who had to get renamed. We had several toys to use today, 2 weighted ropes, 2 medicine balls, and 1 slam ball
Warmup
Samson stretch x 10
Forward arm circles x 10
Backwards arm circles x 10
Seal claps x 10
Imperial walkers x 10
Low slow squats x 10
Abe slogodas x 10
SSH x 15
The Thang
1 min workout and 20 sec rest per exercise
Circuit 1 – rotate until all exercises completed
Rope – alternating waves
Slam ball – overhead slams
SSH
Rope – grappler toss
Medicine Ball – wall balls
Butterfly sit-ups
Medicine Ball – Russian twists
Lunges
Circuit 2 – rotate until all exercises completed
Rope – rope pull burpees
Slam ball – Supermans with ball
SSH
Rope – plank waves
Medicine Ball- Freddy mercurys
mountain climbers
Medicine Ball – high knee
merkins
Circuit 3 – rotate until all exercises completed
Rope – rope slam
Slam ball burpees
Rope – drum solo waves
Medicine Ball – BBSU
Step ups
Medicine Ball – v ups
Bobby Hurleys
SSH
Collected toys and then COT. FNG christened Visions. Thank you Lord for this day.
