Medicine Balls O’ Fire

Preamble:

3 PAX showed up at the Norsemen rain pavilion to no rain.  YHC’s M had a trip to the ER a few days ago so today’s BD was in her honor, so we had a medicine/healing theme for the morning featuring medicine balls of various sizes and weights.

Warm-O-Rama:

1. SSH
2. Windmills
3. Hillibillies
4. Bat Wings – 15 each direction
5. Medicine Ball Circles
6. Medicine Ball circuit
   1. Medicine Ball Ground to Overhead for time
   2. Medicine Ball Skull Crushers for time
   3. Medicine Ball Curls for time
   4. Rinse and Repeat 3X

The Thang:

1. 11s+ Run to picnic area and back to pavilion:
   1. Step Ups 10, run back 1 merkin per arm using medicine ball
   2. Step Ups 9, run back 2 merkins per arm using medicine ball
   3. Step Ups 8, run back 3 merkins per arm using medicine ball
   4. . . . Rinse and Repeat down to 1/10
   5. **YHC needs to be clearer on the merkin count. PAX were doing manmaker progressive counts, which led to warranted mumble chatter
2. Medicine Ball Circuit
   1. Alternating Slams – as many as you can
   2. Medicine Ball Wall Toss – as many as you can
   3. Rinse and Repeat OYO for 4 minutes

Cooldown

1. American Hammer with Medicine Ball for time
2. Flutter Kicks
3. Dolly
4. Box Cutter
5. JLo

Our Healing Medicine Ball Playlist:

• Cuts Like a Knife – Bryan Adams
• Another One Bites the Dust – Queen
• I Want a New Drug – Huey Lewis and the News
• Just Like a Pill – P!nk
• Stayin’ Alive – The Bee Gees
• Bad Medicine – Bon Jovi
• Bad Case of Loving You – Robert Palmer
• Doctor! Doctor! – Thompson Twins
• Feelgood – Motley Crue
• Back to Life – Soul II Soul
• Bodies – Drowning Pool
• Bring Me to Life – Evanescence
• Don’t Stop Believi’ – Journey
• Heartache Tonight – Eagles
• Help! – The Beatles
• Hot Blooded – Foreigner
• Hurts So Good – John Cougar
• One – Metallica

COT:

1. Praise for Groupie’s M successful surgery and recovery
2. Prayers for Pumba’s friend that returned from mission work in Germany and is now facing challenges finding work, a car, and more.
3. Fist pumps for Ha-ha heading to Columbia SC for an Ultra Relay!
4. Prayers for Crykie, Beaker, Nacho Libre, Peyton, and Callahan – You complete us

Naked-Man Moleskin:

YHC placed headlamps at the picnic area so PAX wouldn’t stub their toes running in the dark. Warm O Rama was longer than normal because we basically started The Thang with the medicine balls to get ready.

The medicine balls did not bounce well and grew cumbersome quickly.  Definitely need to be clearer on the merkin count, especially when pax are doing 11s and rotating arms using a medicine ball.

The skies opened up just as we closed out the COT.