Three PAX agreed Monday night to arrive at the Top Shelf at 4:50 on Tuesday. Two PAX kept that pledge while the third fell asleep on the couch. Ouch.
Today, I felt like digging through the closet and bringing back the BALLS OF PAIN. oooooh.
Warm-up:
200 yard jog
SSH x 20
Windmills x 15
LBAC x 15
Imperial Walkers x 20
200 yard jog
Grab balls….of pain and run to a sheltered section of the parking deck (since it was now raining)
There are two balls, one marked with exercises (like burpees, merkins, jump lunges, etc) and the second ball marked with numbers from 6 to 20. Spin the balls and get an exercise and rep. We did this for about 10 minutes.
Wall sit x 1 minute
Ussein Bolt’s Balls
One person spins the exercise ball to find out what he will be doing. Then kick the second ball as hard as possible for the other PAX to chase down. While the second PAX is running, the first PAX is doing the exercise.
Wall sit x 1 minute
Balls to wall x 30 seconds
More Balls of Pain like above
Run back to top shelf.
10 pullups
Then a series of wall jumps, dips, and derkins with the # of reps being determined by a toss of the number ball. This was done twice.
Mary
LBCs x 30
Freddy Mercuries x 30
6 inch leg raises x 30
LSF x 30
LBCs x 30
Moleskin:
Doogie should NEVER sit on his couch on Tuesday morning.
