Med Ball Mashup

DATE: 2022-11-21
AO: Highlands
Q: Hightower
PAX: Jag, Katniss, XL
FNGs: None
COUNT: 4
WARMUP:
Moving quickly to warm up with butt kickers and high knees. Then rolled into standard warmups and stretches. Finally jogging over to tennis courts.

THE THANG:
Set up 4 stations:
Round 1
Station 1: med ball squat thrust
Station 2: balls to wall, shoulder taps
Station 3: med ball smash
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 2
Station 1: med ball side toss to wall
Station 2: merkins
Station 3: reverse med ball toss
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 3
Station 1: med ball side toss to wall
Station 2: merkins
Station 3: reverse med ball toss
Station 4: 10 burpee counter
Intermission: shuttle run 3 tennis courts

Round 4 & 5
Station 1: med ball tricep extensions
Station 2: merkins
Station 3: med ball curls
Station 4: bear crawl out, crawl bear back, timer
Intermission: shuttle run 3 tennis courts

MARY:
Ring of Fire for each PAX to lead Mary

ANNOUNCEMENTS:
Highland closed Thurs, Turkey Trot at Olympus 8am
Bowling Dec 7 in Falls Church

COT:
So much to be thankful for! After visiting 3rd world country, you get see experience how well we have it here in the US. Take the time, teach your children, there’s so much to be thankful for growing up here in NoVA.