Slam Balls & Burpees

Slam Balls & Burpees

As many a Charlottean is aware, often February will lull you into a false sense of spring before March swoops in and dashes your dreams of sundresses and sweet tea.  Today was that wakeup call, the dash read below freezing at 0650 as YHC exited into the brisk morning air, it was a good thing the weinke called for plenty of movement else many a PAX would be cold.  13 men answered the call and headed off into the lightening gloom for a downpainment

The Thang:

Mosey to the fake grassy Knoll for COP

20 SSH IC followed by 5 Burpees OYO

20 IW IC followed by 5 Burpees OYO

15 Low Slow Squats followed by 5 Burpees OYO

20 Merkins IC, hold plank, 20 Mountain Climbers IC, hold plank, 10 Peter Parkers IC, hold plank, 10 Parker Peters IC, 5 burpees OYO.

Mosey back to cars to pick up party favors and partner up.  Party favors consisted of medicine and slam balls weighing in at ~20 lbs and 2 25 Lbs weight plates.

With partners Mosey to adjacent parking lot and line up abreast.  Partner 1 runs weights to the 2nd light pole and leaves it then sprints back while partner 2 does Merkins, Flapjack with partner 2 sprinting out and returning with the weight.

Upon completion Partner 1 runs to playground to perform 5 pull-ups while Partner 2 Completes low-slow squats, flapjack

Repeat prior 2 sets substituting jump-switch lunges and slow slow merkins respectively.

Mosey weighted objects back to cars and retain 3 slam balls.  Slam ball indian-run (pass balls back along line, when ball arrives at the back sprint-carry it to the front) down to Rea then up the ditch towards 51.  Plank up in front of the sign waiting for the 6 who had to drop for a cramp.

Shoulder to shoulder sitting and facing outwards, assume boat position and pass balls around to the right, performing a leg tap and overhead press each time you received the ball… much grumbling to start about how stupid it was until people started complaining about how much it hurt.  Flip over for Jack Webb to 5.  Back on the 6 to pass the balls around to the left a bit then back over into plank and 20 count mtn. climbers in cadence.

Resume indian run around towards the front of the church and pause in grassy round-a-bout for 20 LBCs in cadence.  Resume Indidan run to the top of north face.

AMRAP (As many rounds as possible) of the North Face short course, 5 jump squats at the bottom of North Face and 10 merkins at the top, did this for about 7 minutes.

Mosey to open lot near the cars to complete final exercise, two lines facing each other passing slam balls diagonally down the line, after each throw perform burpee.  Down and back 2x then mosey back to the cars for COT.

Moleskin:  As ever, YHC was determined to bring something different to the table, and while some of the elements of today’s weinke were non-traditionally it seemed all PAX were sufficiently smoked to end the hour.  As ever Pro, Gummy and Ickey donated half-witticisms in between panting while Rachel and Nemo made us all look slow and old.  We all understand how Nemo’s youth gives him the advantage but Rachel?  Dude is just a machine.  YHC may have cursed him a few times out of pure unadulterated jealousy….  Tecumsah was in from Raleigh and brought our first FNG in about a month, David was a trooper but picked a helluva first post.  At the end he was talking about how stoked he was to get after it back with the PAX of Greensboro from whence he hails, solid effort Toto and hope to see you at RockZero again down the road.

Announcments:

1. Richard Sheltra 5K April 29 benefits the Pineville firefighter that lost his life fighting a fire last year.
2. Also April 29 – Gethsemane Garden 5K to benefit orphanage in Kenya to help kids with HIV/AIDS.  Here is a link to GGCCKenya website.