Bert Ball

Date: 2023-10-27
AO: thepatriot
Q: My Space
PAX: Ice Tea, Boardwalk, Shake ‘N’ Bake, Flipper, Legacy, Hobbyhorse, Strange Brew, 2 percent, Lucius, Defiance, My Space, Maguire, CableGuy, Lazlo, Old Bay FNGs: None
COUNT: 16
WARMUP: SSH, Hillbillies, Michael Phelps, WMHs, D-dog, etc.
THE THANG: Bert the Weighted ball must go and go everything we do fellow ship lap, 50 yards of walking burpees, 50 air squats, bear crawl back, 20 mericans. 4 laps on the track (sprinting the straights, slow jog the curves). Back to the turf — 50 yards of lurpees, 50 air squats, bear crawl back, 20 mericans. Wall sits in circle. One more lap. MARY: flutter kicks.
ANNOUNCEMENTS: yes.
COT: push yourself when out here. The hardest decision you made was getting up and getting out here. The rest of this is good livin’. Don’t check the box while you are here — push to get better. Q has heard of a lot heart attacks lately all of guys who went thru the motions at the gym/workouts. Get the heart pumping. Make good use of the time.