JONESERCISE 7 9 2018: Snowball Fight in July???

Posted: July 18, 2018 in Body Weight, Core, Exercise, fitness, hitt, Movement, Push ups
Tags: , , , , , , , , , ,

Workout for 7-9-2018

T-Shirt: BEER HUNTER

Music: Old Stuff
It’s been hot! Duh? It’s July and we’re in Georgia!
I tell people we have air in the winter and heat in the summer. Pretty much true.

The later part of the workout we had an “indoor snow ball fight”. Yep, part of the workout. May sound easy but it isn’t. It’s tough…but it’s kinda fun.

 

First: Warm Up???

We usually use agility ladders during the winter for a warm up. Then gradually strip away the clothes. I decided to use them today just for the hell of it.

Agility Ladder and Burpees. Each drill done down and back with 3 burpees in between each. 9 Different foot drills, down and back. Total of 6 burpees each drill. Simple math, 54 burpees.

Second: Chair Squats

Lean back when standing and lean back when seated.

  • 20 Wide
  • 20 Not so Wide
  • 20 Feet just outside of chair legs
  • 20 Feet just inside of chair legs
  • 20 Feet together
  • 10 Left foot in front of Right
  • 10 Right foot in front of Left
  • 10 Left foot back Lunge Squat
  • 10 Right foot back Lunge Squat

 

Third: Chair Squats and Poles

Squat, twist, lean back when seated

  • 20 Wide
  • 20 Not so Wide
  • 20 Feet just outside of chair legs
  • 20 Feet just inside of chair legs
  • 20 Feet together

Fourth: Chairs, Poles, Modified Burpees

Squat, twist, lean back when seated

3 Modified or Chair burpees after each set of squats.

  • 10 Wide
  • 10 Not so Wide
  • 10 Feet just outside of chair legs
  • 10 Feet just inside of chair legs
  • 10 Feet together

Fifth: Indoor “Snowball Fight”

A pile of white socks for the snowballs.

On “GO” everyone runs and gets one “ball”. You are only allowed one ball in your hand at a time.

You try and hit other people. You have to jump up to throw the “ball”. If they get hit they get hit they must do 5 push ups before they can get back in the game.

The first round was for 4 minutes. Doesn’t sound like much but it was tiring!

The second round lasted 3 minutes but instead of push up we did 2 burpees with push ups if you got hit.

Sixth: “Cool down”??

Stretching with beverage of choice: Water or Beer.

And it did “cool off” by the end of the hour!

 

Video:

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