No Flags, One Ball

No flags in the city or apparently in the rocky outskirts this morning. The uptown PAX instead turned their attention to a medicine ball resting in the circle. After a brief disclaimer, we moseyed to the bandstand. Luckily the intimidating, statuesque figure from last week was no where to be found so we took the stage for a COP:

SSH x20, MC x 20, IW x20, Plank Jacks x20, Medicine Ball/ Air Push Squats 5x each w/ball, 20x w/o

Mosey to the track for an Indian Run with ball – pass left to the row bars. Row Bars x15, Ball Lunges x5 intertwined w/ standard lunges

Indian Run ball pass right – stop midway to foundation. #mumblechatter about the weight of the ball…seemed heavier every pass.

COP under a street light for our most cultist looking exercise: The Jack Webb Ball Pump x5 each w/ball, 20x w/o ball. From the track it appeared five guys were praising a large black ball. Can we request a pic for the website?

Indian Run to the foundation – pump once then pass overhead. At the foundation benches: Left leg step-up x25, Dips x20, Right leg step-up x25, Derkins x10

Indian Run to the green – pump once then pass right

COP #3: Russian Twist Ball Pass – 10x left, 10x right, Dying Cockroach x20, Hello Dolly x20, LBCx20

Indian Run to monkey bar – pump three times then pass

At monkey bar, switch to Indian Run – Hold Ball 3 count above head then pass (aka the Lloyd Dobler) back to flag.

3min Plank-o-rama to close – standard, back, right arm up, left arm up, mission impossible

Name-O-Rama then a close with the Serenity Prayer.

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