Med Ball Work

Date: 2026-05-27
AO: Compound
Q: Hightower ,
PAX: Lazlo, Corkscrew (F3 The Capital), Skidoos, Poe, Hightower, Obadiah FNGs: None
COUNT: 6
WARMUP:
Dynamic warm up and stretching

THE THANG:
Line up behind 25# med ball

Round 1:
Squat thrust ball forward, 10 merkins, then run to 20# med ball, for 10 curls

Round 2:
Reverse med ball toss, 10 squats, run to 20# ball, 10 tricep extensions

Round 3:
Squat thrust med ball forward, 10 merkins, run to 20# ball, 3 ball slams

Round 4:
Reverse toss, 10 squats, run to 20# ball, 3 ball slams
MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Thurs night F3 event in Falls Chruch, Yardsale special speaker Saturday Boneathon
June 6 Capital Convergence
COT:
Eric Church graduation speech at UNC Chapel Hill, 6 -Strings. Watch it!