If you follow @JayBilas on Twitter, then you know his signature tag line is “I gotta go to work.” 18 showed up to Ambassador last Saturday to do just that.
THANG:
Fast mosey to the tennis courts for a quick warm-up
Grab a partner and head to the line:
- Round 1 – Partner Suicide Ladder: P1 does a two-court suicide followed by 1 hand-release merkin while P2 planks. Flapjack when P1 finishes. Repeato with increasing reps up to 7.
- Round 2 – Partner Sprint Ladder: P1 sprints across courts and back followed by 1 sumo squat jump while P2 planks. Flapjack when P1 finishes. Repeato with increasing reps up to 7.
- Plank sets and squat holds after each round.
Head down to the bottom of the hill by the parking lot and grab a rock. Complete a round of exercises then drop your rock and sprint to the top of the hill and back. Pax completed 3 rounds of the following: overhead press x 20, tricep extensions x 20, squats x 20, bent-over rows x 20 and curls x 20.
Quick run over to the baseball field and find your partner again. P1 runs from home plate to the outfield fence and back, while stopping along the way to do a set of a designated exercise. Meanwhile, P2 does alternating sets of merkins x 10 and squats x 15 until P1 returns. Flapjack until each partner has completed all of the following sets:
- First Base Line: Burpees x 10 at first base, x 15 at outfield fence, x 10 at first base on the way back (originally included x 5 at home both coming and going but audibled out of that)
- Second Base “Line”: Alternating Jump Lunges x 10 at second base, x 15 at outfield fence, x 10 at second base on the way back
- Third Base Line: Star Jumps x 10 at third base, x 15 at outfield fence, x 10 at third base on the way back
Split with your partner into 2 lines at home plate with one line facing down the first base line and other line facing down the third base line. Sprint down the line and around the outfield fence until you meet your partner, do a set of partner exercises, then continue sprint around the fence to the opposite line and back to home. Complete three sets with the following exercises: hand clap merkins x 10 (Round 1), partner derkins x 10 each (Round 2), hand clap merkins x 10 (Round 3)
Head back to base for set of Boat/Canoe and COT.
‘SKIN:
- Tclaps to Term Paper and Franklin for continuing work on a commitment to make every Wake Co. workout before the close of 2016. Glad you found your way to Ambassador today.
- Big welcome to Parquet – a nod to the floor at the old Boston Garden, which was totally lost on the young man. Looks like he has wheels like his pops – Smoke 1 and Smoke 2.
- Fry Daddy is a beast. That is all.
- Peacock was clamoring for arm circles from the jump, so we got to row the boat and paddle the canoe at the end. Always giving the people what they want.
- Speaking of Peacock, mark your calendars for the triumphant return of his 12 Exercises of Christmas to Ambassador on 12/10. #MustSeeF3
- Prayers for Steroid’s friend Eric fighting to recover from a stroke. Continued prayers for our nation and our elected officials as we move through the transition of leadership.
- Great conversations at Coffeeteria building on the 3rdF event a couple of weeks ago. Let’s keep those going as there is still much work to do to listen, understand, heal, reconcile and move forward together. All of this is possible through the One who heals and reconciles us to Himself through Christ and His work on the cross.
“Let us not grow weary of doing good . . .”
