September 17, 2019

Mario Kart – Slam Ball Circuit

Annex, Weekday

THE SCENE:

Hot and shockingly clear. The moon was bright, the stars were out. @WannaCry joined me at 0450 for a preruck and to set up the race track

F3 WELCOME & DISCLAIMER

Push yourself. Don’t hurt yourself.

WARM-O-RAMA:

  • 25 x SSH
  • 20 x Tempo Squat
  • 25 x SSH
  • 20 x Tempo Merkin

Mosey to start of track

THA-THANG:
Inspired by Mario Kart, we did a three lap circuit around a 1/4 mile track.

Lap 1

  • Bearcrawl 100m
  • Do one slam ball with a 50 pound ball
  • Side shuffle 100m
  • Do one slam ball with a 50 pound ball
  • Broad jump 100m
  • Do one slam ball with a 50 pound ball
  • Sprint 100m
  • Do one slam ball with a 50 pound ball

Lap 2

  • Bearcrawl 100m
  • Do one slam ball with a 50 pound ball
  • Power Skip 100m
  • Do one slam ball with a 50 pound ball
  • Lunge Walk 100m
  • Do one slam ball with a 50 pound ball
  • Sprint 100m
  • Do one slam ball with a 50 pound ball

Lap 3 (Speed Lap)

  • Sprint 100m
  • Do two slam ball with a 50 pound ball
  • Sprint 100m
  • Do two slam ball with a 50 pound ball
  • Sprint 100m
  • Do one slam ball with a 50 pound ball
  • Sprint 100m
  • Do two slam ball with a 50 pound ball

MARY:

Round 1

  • Circle up on 6 with back to center.
  • Lean back into active position to engage abs.
  • Pass four 50 pound slam ball to left or right at Q’s call
  • Add overhead press with ball

Round 2

  • Series of planks for 4 minutes. Low, high, right arm, left arm, cycle.

COUNT-OFF & NAME-O-RAMA
9 PAX. WannaCry joined separately for PreRuck.

Shoestring, Speedy, Gun Show, Gomer, Tremor, Chyna, Couch Potato, DHL, Chuck E. Cheese (QIC)

CIRCLE OF TRUST/BOM:
Sign up for Shield Lock. Accountability is a powerful good.

MOLESKIN:
Prayers were said in confidence. Continue to lift up if you were there.

ANNOUNCEMENTS:

  • Crucible on Oct. 26
  • Read Slack Announcements