SecondSport.com, or Me & My Medicine Ball

Holly Cow, I Missed 6th "Second Thursday"!

2011-11-02T15:41:00.001-05:00

Our group has now passed the six year mark and still survives. We keep on making our Showings every Tuesday & Thursday. We are doing some recruiting so if you are of a mind drop us a line and come on by. So much changes with the passing of time but some things just stay the same. Here's hoping our next trip around the Sun will be as good as the last. Notice those classic exercise togs.

The More Things Change, The More They Stay the Same

2011-06-15T18:17:00.001-05:00

Our medball group has changed venues but not our consistent regard for the Orb of Life. So many years ago we organized our medicine ball group around the fact that our children all attended Zilker Elementary School in Austin, TX. We could conveniently drop the kids off at school in the morning and meet to get our Daily Dozen in before we started the rest of our day. Those days are behind us now and our group has relocated to Dr Medicine Balls own home. We only have 2 lanes for our modest group, but I bring the advantage of fresh coffee at the ready during each workout.

Some thought that the sale of Dynamax, Inc. the maker of the finest medicine balls money can buy would spell the end of my medicine ball days. But, alas I still have the bug for the Orb of Life, just like the ancients. Why even in yesterdays workout Robert brought is son, Richard to join us and I used the opportunity to get Paul and Dennis into a teaching/coaching situation. We should always "endeavor to preserver" when it comes to passing the torch to the next Medballer. Plus, it gave me the chance to wail on Robert with the Orb of Life.

Second Thursdays Come & Go, but Medball Goes on Forever

2010-12-28T13:27:00.000-06:00

That's Jim Cawley and Bruce Evans in 1985 making their now famous video on Medicine Ball Exercise at Rebel Stadium in Buda, TX. There really is quit a story behind the founding of Dynamax Medicine Balls and these two guys were the founders of the recently sold company. 25 years of blood, sweat and beers and a very satisfying closure to the story. Remind me to tell you about it sometime.
Life goes on and medicine ball workouts come and go. Our medball group recently passed the Second Thursday of October for the fifth time this past October (is that redundant?) and we have a good start on the sixth Second Thursday. As you may know, our group has centered around dropping the kids off at Zilker Elementary School in Austin and then "Making our Showing" 2 or 3 times a week. But, these kids will just will not stay the same age and many have moved on to Middle School and beyond. Our group has "endeavored to persevered" (name that movie) and so we are possibly relocating our workout in the future. So, make sure and check with Dr. Medicine Ball to find out where to meet, it may be over at the Nut Wizards house, and that's another story.
Oh Yeah, Happy New Year!

A New School Years is Starting Today

2010-08-23T09:22:00.011-05:00

Out of chaos comes order. Or, is it the other way?

Anyway, this will be our 5th season and we are implementing a new Medicine Ball workout schedule for the Fall. This past year we had 2 groups; a MWF group and a TTH group. This year we are going to reconstitute to Tuesdays & Thursdays at 7:55 am. We will be meeting behind Zilker Elementary School, in Austin, TX, on the covered Basketball Court, on Ann Arbor St. Feel welcome to come to our FREE workouts any time you would like. We accept anyone from the physically inept up through the physically gifted. But, rest assured, one dose of the Daily Dozen medicine ball workout and your life will never be the same again.......and, that's a good thing.

Come join now and be ready for our massive Second Thursday Celebration in October.

Regards,

Dr. Medicine Ball.

Cornerstone Exercise Addendum

2010-04-23T15:30:00.006-05:00

Cornerstone Exercise Addendum: Dennis and I were working out the other day and we started talking about the importance of catching the medicine ball and its relationship to sports movement. In our routine, The Daily Dozen, the catcher/receiver back peddles and returns the ball so that the primary exerciser can progress forward in locomotion. In most sports situations one is more likely to be engaging in an absorbing action rather than a projecting action.

Catching is a vital component of the Daily Dozen that is both overlooked and misunderstood. Dynamax Medicine Balls make an incredible impact absorbing medicine ball. That medicine ball makes it possible for one to repeatedly and safely catch a ball that has been thrown with maximum body force. But, the fact is, that the Dynamax medicine ball can only make catching a thrown medicine ball possible. One must develop a skill in order to repeatedly and safely catch a ball. This skill would relate to the efficiency with which one would control their spatial responsibilities.

As stated in our book, A Well Rounded Workout: An Introduction to Medicine Ball Training, "The relationship between exercise partners should be cooperative, not competitive. It is the receiver's responsibility to perceive and react to the intensity, rhythm and accuracy of the thrower. The receiver must maintain proper spatial relationships and rhythmically block, catch and return the ball in harmony with the action of the thrower."

I feel that catching really is a Cornerstone Exercise and should be recognized as the art that it is. The Daily Dozen is for the most part 'Self Supervising' but the receiver has the vantage point to mirror and to suggest tactics to perfect the movements of the thrower. To be an assistant coach to the self-coached.

Cornerstone Exercises

2010-04-15T06:53:00.002-05:00

The Cornerstone exercises consist of the Rotation, the High Knee Lift and the Situp & Throw. Performing the Rotation trains your spine as the active link between your upper and lower body. No other exercise transforms the spine into a powerful drive train for the body like the Rotation. The High Knee Lift places our bodies into a posture of power. By experiencing this rhythmic exercise we foster the development of balance and multi-joint coordination. The Situp & Throw is an excellent core exercise that coordinates the upper and lower body safely. In preforming these cornerstone exercises there is no dominate or non-dominate side. We are attempting to balance our ability to move in any direction effectively.

A New Year, a New Beginning

2010-02-07T06:47:00.004-06:00

The 1934 Chicago Cubs in Spring Training passing the medicine ball. If done correctly the medicine ball never slows down and resembles "The Wave" we sometimes see during stadium games.

Winter has come to Austin late this year and just will not go away. Another cold front is headed for Austin on Tuesday. Medicine ball workouts are tentative when the temperature is near freezing. Not much training but the showings help us maintain. I gotta go put another log on the fire.

2K10 here we come.

2009-12-31T07:53:00.003-06:00

Robert called me Tuesday morning to workout and I met him down at the school. We have not exercised together for some time because lately Robert's group meets on T & TH and I generally meet on MWF. Robert swims on MWF and I play golf T&TH; our primary sports. But, after 4 years of sharing our SecondSport of medicine ball's Daily Dozen it's always nice to get together. One thing I noticed Robert doing as we got into our routine was that he tended to focus on the medicine ball and not his movement. It is interesting that in any sport where an implement of some sort is used it's only when one no longer thinks of the projectile that they are about to propel and are conscious of their position in relation to the chosen trajectory does an optimal flight occur. In Robert's case, at the start of his set, he would withdraw the medicine ball throw it and then start his locomotion. Rhythm is an intricate part of the exercise. Without rhythm you may as well just be heaving sand bags and letting them crash to the ground. But here, we are attempting to cooperatively exchange the medicine ball between us while in locomotion using our greatest effort. This creates a demand for us to establish a rhythm between us to predictably throw & catch the medicine ball at a high velocity while in locomotion. So, I had Robert start again but this time established the importance of his "footwork". This idea brings to mind the quote from our book where we look for effortless movement or the integration of the General Physical Skills. "Integration of the general physical skills refers to the PROPER use, in the PROPER amount, in the PROPER sequence at precisely the PROPER time in creating the most efficient flow of directed movement possible." Robert got IT.

Second Thursday the Fourth Time - Medicine Balls for All

2009-10-15T23:58:00.001-05:00

Now those are some big balls. This is a photo from the 4th International Congress of Medicine held at Warsaw (Poland? Kentucky? still checking) in May 1927, girls at the Scudder School kicked a medicine ball around, demonstrating health study.
Interesting how the women with their legs up are being spotted from behind.
Our group has consistently met now for 4 years at Zilker Elementary School in Austin Texas. It is very satisfying to lead this group of dedicated workout partners. From a coaching standpoint there is never an end to seeing things to correct. Mostly glaring errors and fine tuning but at this point in the relationship simply using a single word or gesture can bring the correction. Knowing everyone has their own style and having allowed those style differences to develop over the years also creates coaches out of everyone. And, this behavior reinforces the cooperative aspect of our Medicine Ball routine.
Everyone is welcome to join. Beginners are very welcome. MWF @ 7:45am and TTh @ 8am. We have been meeting on the tennis courts on Bluebonnet in the Park next to the school.

OOOOOLALA More Lime Light for Dynamax Medicine Balls

2009-10-05T13:42:00.004-05:00

We shouldn't toot our own horn but in this instance I believe it is more than appropriate. Jim Cawley and his nephew Rick Cawley have shepherded Dynamax Medicine Balls for over a decade with little help from me, and done just an outstanding job. To be recognised as one of Austin's premier health and fitness entrepreneurs is an honor. I just want to say these guys have stuck to the mission and never wavered. Since 1985 Dynamax Medicine Balls has endeavored to offer products that will perform at the highest level of customer demand and succeeded.
Please pick up a copy of Austin Fit Magazine, Oct 2009, and see where we fit into the community. Click on the title above to see the article online.

Big Medicine Balls in Town

2009-09-29T13:28:00.003-05:00

Recently Dynamax Medicine Balls was featured in an article in the Austin American Statesman. Click on the title above to see it. And, wow even this blog was referenced in the article. Checkout this perfect form displayed by Dynamax's own Rick Cawley. By the position of the medicine ball in the photo you can tell that he is in locomotion. By the time the ball comes down again he will have move forward and driven the opposite knee up and into the ball.
Our group has split into 2 groups for the Fall one meeting MWF @ 7:45 and the other TT @ 8am both are at Zilker Elementary School on either the tennis courts or the basketball courts whichever are open. Feel free to join in; beginners are always very welcome.

Time to Line Up for Another Year of School & Medicine Ball Training

2009-08-18T14:59:00.007-05:00

Back in the day around The United States Military Academy at West Point those new cadets would just lineup and toss their medicine balls with great accuracy and enthusiasm.
Of course, Our medicine ball workouts at Zilker Elementary School on Bluebonnet in Austin, TX are just as enthusiastic. On August 24 we will be starting at 8am sharp every MWF behind the school on Ann Arbor on the covered basketball courts. Everyone and anyone is welcome to join in on the Fun Work & Hard Play (no uniform necessary). It's free; except for a little sweat. We will have lots of balls, big ones but mostly light ones so don't worry.

Super Heros and now my Daughter are using the Medicine Ball!!!

2009-08-07T13:19:00.005-05:00

Spidey is showing some very good form, much like my daughter who joined our medicine ball workout group today. She had started tagging alone on Monday to run laps while I worked out but today it started out looking like I may have to go solo. So, I asked her if she wanted to join me and she did. The ball weighed 4 kg and I was affaid it might be too heavey, but she did fine. I think I will have her use a 6 pounder next time. I was so impressed with her hanging in thoughout the entire workout. Just passed midway she started to look around like she was trying to find an exit but I told her to use her "will power" and she did! I am such a proud father. Dennis showed up a little late and joined us. That 3rd person always adds a good deminsion to the Daily Dozen medicine ball workout in that a little rest interval is inserted into the routine.

What are we doing, searching for, pursuing with all this EXERCISING?

2009-07-20T11:55:00.005-05:00

The answer is elation.

We start out timid; some call it a warm-up.

Followed by dread; also know as the core of the workout. This is where we really get to sweating and huffing & puffing. Fearful thoughts enters, self-consciousness can creeps in, can we...will we finish, how do I look? Who cares! You're "Makin' Your Showing"; just get it done.

Out of which accomplishment comes; you can see the end, you know you can finish and cool down safely. Now for the godlike feeling of ELATION! Or, is this emoting really just feeling alive, happy? That's why we keep coming back for more.
And, I got my showing in this morning; Paul and I had an delightful workout.

That old guy on the left is Old Tom Morris; he won The Open at 46, still the record. He's a little past 46 in this photo, but still playing none the less.
I (checkout my Avatar) woke up this morning and still felt a little hung over by Tom Watson's finish in the British Open at Turnberry, Scotland; a putt to win! The weight of that putt, that moment, the drama, was about as heavy as a euphoric moment can come in sports. Whichever way it goes. Imagine you taking Tiger on, straight up, to #18 for $100 with a putt to win...times a million. I think Mr Watson, 59, took us all to that moment. Of course, it's only a game; "a stupid game" as Rocco said. We all want that moment. I eagled #11 on my home course the other day, which set up a chance to break 80 with a par on my last hole. I walk & carry and it was 105*, I got tied and doubled boogied for an 81; I just gotta get out there again and....you know the drill.

Hey, I almost forgot about our Summer Medicine Ball Workouts!

2009-06-21T23:28:00.006-05:00

Our summer medicine ball workouts are Monday, Wednesday and Friday at 6:45 am at the Zilker Elementary Schools basketball court. That's over on Ann Arbor behind the school.

Hey, how about that, Ginger Rogers using a Medicine Ball. Hollywood may yet rediscover the benefits of medicine ball movement based exercise based on its history.

And, not to brag but maybe just a little, I, Dr Medicine Ball, finished in 4th place with a net 4 under par performance (this uses my handicap & makes me look better) in my Sr Club Golf Championship. This relates back to the entry (3/6/09) about my conditioning and its relationship to my performance.
Maybe we should add to our General Physical Skills list patients, perseverance and believing in your training. OK, attitude is not a physical skill but as a facilitator you can't go wrong. Motivation is a topic we will address later on; stay tuned.

And, don't forget to show up at our summer medicine ball workouts are Monday, Wednesday and Friday at 6:45 am at the Zilker Elementary Schools basketball court. That's over on Ann Arbor behind the school. It's FREE!

Summer is just around the corner, and has been here for a couple of weeks already.

2009-06-19T20:29:00.005-05:00

Balance is always a good thing. Can you believe this guy. I just spent the last week trying to hold a similar pose. I had to call my Chiropractor to help me straighten up. Look closely, he is even standing on a medicine ball. This is pre Super Glue, so he is doing the pose. This is actually the acrobat Rastelli preforming between 1920 & 1930. I cramp up just looking at this picture of him.
Well, any way, the contribution of balance to movement is one of the most underrated General Physical Skills. We never spend the time and attention to this area of development as we should. We just assume, once you get you have it, but continued attention is needed ancillary to all other General Physical Skill development.
In our medicine ball workouts as we stride along at a given pace; just walking in a straight line can be challenging to our balance. Add in throwing the medicine ball bilaterally and you have a mind boggling task that cannot be explained, only experienced. It's like the old saying, "Can't chew gum and walk at the same time. The neat thing about our medicine ball workout is watching the medicine ball. By watching you see the result of your ability to complete a complex movement. Where the medicine ball goes repeatedly tells the person how successful they are in their execution. The more successful the feeling, the better balanced one becomes. Go ahead try and just put 2 balls on your fingers and one behind the back of your neck. Forget standing on a medicine ball.

Do I Really Have the Time

2009-05-17T11:19:00.007-05:00

Even the Vanderbilts took time to prepare for their sport of interest. As evidenced by the exercise room on their yacht. Equestrian sports can be very demanding and must be prepared for. Checkout the medicine balls in the back of the picture. Medicine balls have been a primary modern conditioning tool for over 100 years, and remain so today. Joe Paterno said, "The will to win is important, but the will to prepare is vital". This quote has guilded me for years now and I expect it always will. You have to make the time available. Sometimes by incorporating your primary conditioning objectives secondarily. How in your busy day could you meet your objectives of readiness and still meet the obligations guiding your life? It could be as easy as riding your bike or walking to work instead of driving, having your medicine ball under your desk to use for a few minutes while on break, walking up the stairs, skipping a stair for a little strength augmentation. It comes down to making the time not finding the time. The fun of having your medicine ball at the ready is someone may want to join you for a little Fun Work and Hard Play. You have to make it happen. Imagination can go a long way in helping you meet those goals. Don't settle for mediocre; remember what Joe said the next time your looking for the time to get where you want to be. In our medicine ball group we call it "makin' a showing". Make your showings count over and over again. By incorporating your showing into your lifestyle you can better stay away from the monotony or staleness that will try to creep in. It pays better than the Bank.

Spring has Sprung

2009-04-20T23:35:00.003-05:00

The Babe really knew how to get ready for spring. We are enjoying an unseasonably cool spring in Austin, TX this year and it has been incredibly pleasant.

What's the Point of it All? or, Has Anyone Seen the Missing Link?

2009-03-15T07:46:00.007-05:00

To often in our industry, if it can be called that, we start out to improve, but just do more. Too often we just do what we were taught; what seems easy. I think we have lost our way as much as we have failed to keep a rational approach to fitness. Planning is the cornerstone of the "Fitness Industry". We must have stated and achievable objectives in order to find the pathway to our goals. Guiding people on that pathway is an honorable profession. We have a legacy to protect and hand down to the next generation. The greatest legacy we can pass on would be a more rational approach to conditioning. The need to express ourselves drives this industry. Even if one only wants to workout, for workouts sake, they still are expressing themselves through the results that are achieved. So, if you just want to workout or improve performance a rational approach is the pathway.
This picture, I found on the web, demonstrates what I am talking about. Children want to participate and will readily jump in and start working. They surrender to the adult or trainer, clinician, counselor, etc. They naturally have good form and great enthusiasm. But, they must be kept safe. Do you see the tire in the background; it terrifies me with children there. Is it secure or is it just standing there (inertia) waiting to be acted upon? Climbed on? "It looks like fun. The big people play with it"? That tire probably weighs around 300 pounds, maybe more. It is an accident waiting to happen. Metaphorically, this room is where we are as educators. Anyone who takes it upon themselves to direct physical activity is an educator. As educators we must always direct those in our charge in a rational manner. We must keep them safe.
Sports conditioning can be a very fun and rewarding venture. That has always been my objective here at SecondSport.com. I started out to just chronicle a group of fathers that would meet up after dropping off the kids at school and working out with the medicine ball. It gave me a chance to stay in contact with my background and help my friends. I started out critiquing each workout, then the week, the month, then interesting moments within a workout, and then the quarter. I enjoyed sharing my collection to medicine ball images, but as I ran out of photos I felt like I could not use the same image again. I focused on the image and not on what it could teach us in different ways. Monotony is always creeping into our lives.
I feel that at this time I want to take this blog to another level. After nearly 3 years of chronicling this group of dads I feel there is more for me to do within the context of education. Since I see myself as an educator, I am going to reach out to other educators with this blog. I will still use anecdotes from our group because we will still be working out each Tuesday & Thursday @ 8am on the basketball courts at Zilker Elementary School in Austin, TX. My main objective will be to help people focus their training in the direction of their sport. Check the quote at the top of the page and think of it in context to general conditioning. It is the missing link.

Don't Forget Your Second Sport

2009-03-06T11:14:00.014-06:00

Since our medicine ball group went back to twice a week, Tuesday & Thursday, I am only making the Tuesday medicine ball workout, and then only if I am not playing golf. I love golf; it can only be played, not won.
This winter I have stepped up my practice and lesson taking investment. The swing change has been fun, with the motor learning and watching that cute little white ball fly higher and prettier. I am having the feeling that I "Own-My-Swing". A guy from Canada named Moe Norman coined the phrase "Own-My-Swing". Moe had his own style but his accuracy was uncanny. Once he was partnered with the great Sam Snead. Sam hit a mid iron to layup and it stopped just short of the hazard. Sam was shocked to see Moe grab his driver; Moe winked at him and said, " See the bridge up there, watch this." Moe proceeded to drive the ball right across the bridge and won the hole. Tiger Woods has used the phrase to describe his goal for his own swing. So, all this practice has me swinging in a more predictable fashion. My coach Tee Jay Burge has guided me and helped me discover my own swing. But has my game, the playing, improved? Not yet. But as Tiger and millions of other say, "I'm getting close".
Which bring me to my Second Sport, medicine ball exercise. While playing I can sense my conditioning is lacking. Late in the round it is becoming difficult to maintain my mechanics. Because I walk and carry my bag or use a hand cart my conditioning is more closely related to my performance than if I used a motor cart. Walking and carrying adds an additional load when playing golf; the bag and clubs weigh around 25-30 pounds. One must stay within them self to finish on a competitive level but my game has been falling off near the end of the round. Strength is not the answer and aerobic endurance won't help that much. I need to address my Stamina, which my medicine ball workouts delivered. I recently acquired a rowing machine and feel I can develop a routine to supplement my lack of medicine ball opportunities. This machine will stress the trunk, the legs and the arms. The trunk being the shoulders, spine and hips. A well conditioned trunk allows the body to maintain the critical posture needed to swing the golf club predictably and consistently. All sports movement breaks down in the trunk first but it is the least understood and last recognized. We "see" the arms and legs fail first, but it is the trunk that has failed. One's posture has been lost. The trunk has the unstable mass and the arms and legs flail because they work from the trunks stability.
Oh, you may have recognized the two golfers in the photos. Che Guevara and Fidel Castro in their now famous round of golf at The Havana CC after The Revolution. Well, Che won and Fidel closed the course until recently. And, the rest is history.

These are Times That Try Our Souls

2009-01-07T16:39:00.003-06:00

It is times like now where we have to make difficult decisions in order to carry on or throw our medicine balls to each other. We have decided to hold our medicine ball workouts on Tuesdays and Thursdays only for this semester in order to reorganize our group. In this spirit of the current down sizing trends we are choosing to concentrate in our area of medicine ball expertize on a more focused and manageable arena of fitness. So , if you are in need of a medball Wa-Pow just come on over to Zilker Elementary School playground off Ann Arbor on any Tue and Thur at 8am to get your fix of medicine ball Wa-Pow.

The Return of the Texas Blue Northern

2008-12-22T16:51:00.003-06:00

This photo is of the new Blue Rose. Produced in Japan, the genetically altered rose ends the centuries old quest of a Blue Rose. Here in Texas, most everything was blue this morning from the cold 28*, i.e. a Texas Blue Northern. But, that did not deter Paul and Dr. Medicine Ball from making their showing. They will be back out there on Wednesday at 8am when temperatures are expected to be in the 50s. Texas in the winter time one never knows what to expect, except that the medicine ballers will be making their showing.

It's Raining Medicine Balls, and ah, Golf clubs?

2008-11-11T19:59:00.006-06:00

Our medicine ball group has broken the gender gap! Or at least, we have had the pleasure of females attending our workouts on Tuesday and Thursday. I am told they did just fine. And, being Dr. Medicine Ball, I say it is about time. Our medicine ball group has been single gender for far too long, and women are and have been more than welcome to join.
Interestingly, females tend to be more drill oriented and males tend to be more scrimmage oriented. And, our routine has both drill and scrimmage aspects to it. Liken to the practice and training relationship in sports conditioning. Hey, that would be a fun subject to explore on this blog. So, I, Dr. Medicine Ball, thinks we can learn something from each other, and be enriched and empowered by the experiential aspect of our workouts. Or, just maybe we will have a full house at the workouts. We still have to "make our showing".

It Is Our Third "2nd Thursday of October"!

2008-10-17T10:45:00.004-05:00

2nd Thursday of October is our anniversary, we are celebrating 3 years of consistently meeting for our medicine ball workouts at Zilker Elementary School in Austin, TX. So, obviously we have had to increase the size or weight of our ball, right? One of the greatest misconceptions about medicine ball training is that you need to work with a heavier ball as you progress in your training. There is a word that Physical Educators put a lot of emphasis on and that word is "efficiency". Sometimes we think of a perpetual energy machine when talking about efficiency. One definition says: Efficiency is the ratio of the effective or useful output to the total input in any system; I like that one. So, efficiency in our medicine ball training can be better understood by relating it to our General Physical Skills development. Moving up to a heavier medicine ball is mainly related to increases in strength; but the measurement of strength or a strength test is generally done from a stationary position, i.e. feet being planted or shoulders secured on a bench. In medicine ball training we are concerned the the integration of our general physical skill from the stand point of moving our bodies both spatially and temporally. Efficiency is more closely related to the general physical skills of Accuracy, Agility, Coordination, Balance, and the synergistic effect created by the integration of those skills upon the others. The other skills being Strength, Power, Speed, Flexibility, Cardio-Respiratory Endurance, and Stamina. Wow, I am really getting out there, so there you go. And, will someone please help that women in the picture with that medicine ball, as miss guided as she may be. She needs a big Wa-Pow!, if you know what I mean.

Something for Everyone

2008-09-26T11:08:00.003-05:00

Our medicine ball group is open to all interested parties. On the second Thursday of October this year we will be celebrating our 3rd year of continuous regular workouts. We now have 2 groups actually. A MWF group and a TTh group. Paul and I (Dr Medicine Ball) meet on MWF and Robert (a charter member of our group) brings his arsenal of medicine balls every TTh; I usually join him on Tue. We are trying to deal with the miss conception that we are a "closed" group; we are not a "men only" or "hired $$ training" group. We are an open to everyone group at no charge. We are a medicine ball exercise group that hopes to spread our ways in a cooperative & non-competitive format. We are considering advertising in the area neighborhood newsletters inviting all to join us. Although we may need to have some help on how many new medicine balls we will need to keep everyone active. A problem we welcome. SO, throw open the doors and put yourself out there and come on by. After we drop off the kids at Zilker Elementary School, we meet on the basketball courts on Ann Arbor behind the school or maybe the tennis courts on Bluebonnet if a class needs the BB courts. That's every Monday, Tuesday, Wednesday, Thursday or Friday morning for a 7:50 to 8:00 am starting time. Your body will thank you. "Live Long and Prosper"

Schools Back in Session

2008-08-26T15:59:00.004-05:00

Come join our medicine ball workouts. We are meeting Mon through Fri at 7:55am on the basketball courts next to Ann Arbor behind Zilker Elementary School. Paul and myself (Dr. Medicine Ball) Will meet on MWF and Robert will lead the TTh group. You All Come! It only cost a little sweat. We call it, "Fun Work & Hard Play"

What a Month!

2008-07-25T21:11:00.004-05:00

This woman has not eaten a medicine ball. Nor, is this woman Alister's wife who is pregnant. But, her tummy does have that classic look of a well stuffed medicine ball. Additionally, Hurricane Dolly stormed ashore in Brownsville, TX Wednesday keeping Ian, that's Paul's son, from his surf camp in Corpus Christi. And, Robert and Dennis returned from their Boy Scout trip to The Grand Tetons where, as scoutmasters, they lead their son's Scout groups into the mountains. Of course, the rain from the hurricane reached Austin on Thursday and brought a half inch of much needed rain. The kids were playing outside getting drenched on this really rare rain day. And oh, we worked out today, but just mark it up as a showing. This summer we have done a very good job in meeting on time and regularly. We will be ther MWF @ 7am through August. You all come.

Medicine Balls in America

2008-06-29T10:37:00.018-05:00

This gentleman is Aaron Molyneaux Hewlett. He is seated with Indian clubs, a medicine ball, dumbbells, and a wand, these instruments were known as the "Four Horsemen of Hand-Held Exercise Tools". Hewlett was the first director of the Harvard College Gymnasium built in 1859. He taught there until his death in 1871. I recently discovered this man through an ESPN Magazine article online, titled "The Ball That Just Wont Die" by David Fleming. It has opened up a whole new vein of history on medicine balls for me. According to Mr. Fleming, the medicine ball's first recorded appearance in America was in one of these photos. Hewlett sits at his desk, one foot propped on a medicine ball. Additionally, Fleming reports that the term medicine ball first appeared in an English-language dictionary in 1895. Check out the above title link for some mind blowing medicine ball stuff, and Google, A Conversation with Aaron Molyneaux Hewlett and his Friends. These photographs are the only posed pictures I have seen with the "Four Horsemen of Hand-Held Exercise Tools" or as I thought they were called The Four Horseman of Fitness. I thought it might be just a myth, but this is hard evidence of pre-Civil War physical education; and, at Harvard!
We are still meeting and doing our Daily Dozen every MWF @ 7am on the BB court behind Zilker Elem; You'll come.

Last June it Wouldn't Stop Raining; This Year, Texas Has Returned with 100*+

2008-06-18T10:17:00.003-05:00

Aren't kids just incredible? They have very few poor movement habits, with enthusiasm to spare and no sense of "can't". We find this same wonderment in our new medicine ball members as they sense their own new bilateral movements patterns developing while they are learning the Daily Dozen. It is the tapping into that emotional motivation that we use to sustain our own wonderment with movement. As we strive to perfect our Daily Dozen, primarily though our accuracy skill, to control our pace and efforts directed though the medicine ball. The feedback we get from our own medicine ball throws self-coach us to that perfection we seek.

School's Out for Summer!

2008-06-09T09:18:00.005-05:00

Get your Medicine Ball "Daily Dozen" every MWF at 7am this summer on the Ann Arbor side (on the BB courts) of Zilker Elementary School in Austin, TX; y'all come. Join us for a great summer conditioning extravaganza. Or, at least a rational approach to fitness & health.

I have recently bought this vintage
"Rawlings" Medicine Ball that is very unique. I have tried to buy this medicine ball for over 4 years and am proud to finally have it. Although, it is small, 10 inches in diameter and weighs only a little over 3 pounds, it may be one of the only surviving medicine balls of this type from a major historical USA manufacturer. The strap/sling goes completely through the medicine ball and anchors on the opposite side. This medicine ball is now the center piece to my collection.

Summer is coming Quickly here in Texas.

2008-05-27T19:10:00.003-05:00

This happy couple will not go anywhere without their medicine ball. Don't forget yours this summer when going on vacation. Speaking of vacation, our group is finalizing our summer start time and it is looking like a 7am start on Tues & Thurs. Today, Robert and I were the only shows. Paul is returning from his annual sailing trip in the Chesapeake Bay and Stephen is packing. Stephen finished his PhD and is moving his family to Mississippi in the next few weeks.
Robert has 3 medicine balls; a Yellowjacket (yellow & Black 6# stinger), a Baylor Bear (10# green & gold accelerator) & a Darth Ball (14# red & black stout). Robert is one of these guys who has a powerlifter background, in other words, strength is not an issue for him. Stamina on the other hand is of some concern for him. He talks about how our weekly routine clearly stabilizes his trunk for backpacking. Robert is planing to take his son's Boy Scouts Pack to Montana for a back country experience in July. So, today after we did our Daily Dozen we went to the track next to the school to augment that stamina requirement he is facing in the mountains. Our track is 400 m loop with an up and a down hill component. Robert's backpack will weigh close to 60# but will be secured to his back. We figured if we did a series of laps carrying medicine balls that might be all the work he would need. We walked a slow lap and Robert carried Darth Ball, while I carried the Baylor Bear & the Yellowjacket. We continually shifted the ball/balls around our bodies during the lap; on the shoulder, on the hip, behind the neck, on the belly, etc (creating a "live" weight). We traded medicine balls on the second lap and maintained the pace we established on the first lap. No huffing and puffing yet! The third lap proved to be the training lap. I exchanged Darth Ball for the Baylor Bear with Robert that put 20# of "live" medicine balls on him (14 + 6 =20) and we picked up the pace to a brisk walk. The first leg of this lap is down hill and our respiration clearly elevated half way in. I told Robert we would maintain this pace into the up hill leg and hold the pace to the top. Huffing and puffing was being enjoyed by all as we got into this lap and dropped the medicine balls at the top. Then we slowed to a stroll on a final cool down lap. We finished the cool down and our respiration was back to normal but Robert clearly felt his legs; our objective was met. I have laid out a progression that includes number of laps, combinations of "live" medicine balls and pacing which will get Robert onto and off of those mountains in Montana. Clearly, the second sport pays off on your primary endeavor.

Two Years of Medicine Ball Blogging

2008-04-27T10:23:00.004-05:00

Wow, it has been 2 years on this Medicine Ball blog as of April 9, 2008; how about that. I'll take one big "ATTA Boy!" for that, thank you. This Medicine Ball Sit-up & Throw photo is over 50 years old. It is still a good exercise; being fun, cooperative and competitive as well as it takes coordination to perform. We always finish our workout with a similar drill. Our Medicine Ball groups are meeting regularly at 8 am on M & W and T & TH. Stephen and I meet on M &W and on Tue, I join Paul, Robert, Alister & Craig who meet on T & Th. Stephen just successfully defended his dissertation and will soon join the T & Th Medicine Ball group as well as continue on M & W Medicine Ball group. Our plans for the Summer have not been made yet but will soon be announce on this Medicine Ball blog. Come join us ; its free.

Looking for an Early Spring

2008-02-27T08:47:00.002-06:00

This is a relief from 2000BC Greece. To commit this activity to stone should emphasize its importance in society. Whether this depicts a parent introducing a child to a game or exercise, think medicine ball, the ball is stuffed and weighted to some extent. The taller figure seems to be juggling the ball similar to the way a soccer ball is juggled on the thighs with his hands behind the back.
This is one of the origins of medicine ball exercise. Our group is doing this exercise with a medicine ball 4000 years later.

Expansion Efforts Seem to be Working

2008-02-02T09:53:00.000-06:00

What is wrong with these pictures? First, there is no point to tossing the ball back and forth like this. And, you do not need the Dynamax medicine ball to stand 5 yards apart and toss the ball back and forth; buy a cheep-O medicine ball or use a rock. This is just a bucket-brigade attempt at conditioning. The time interval between repetitions leave no hope for a motor learning outcome that will transfer to their primary sport.
Their feet are anchored; they are not going anywhere. But, to look at these guys you can see they are motivated and fit. They seem to think that working out is a sport, when it is only a preparation activity. We seem to have missed that the objective to fitness is a pathway to safe competition and/or cooperatively fun social activities. What are you going to do with your fitness?
Which brings me to our little group.
We have branched out and now have 2 groups; a Mon/Wed and a Tue/Thur. Personally, after 2 years of regular workouts twice a week I have changed to Mon/Tue/Wed medicine ball workouts and Thursdays playing in the "Over the Hill" golf tourney. I have identified a conditioning deficit in my golf game; having enough stamina to finish like I started. In one's primary sport it is not the objective to be fatigued at the completion of the game but to be fatigued less than your competitors. In golf being able to continue to swing consistently late in the round enables one to "play within themselves" and predictably strike the ball. Or, like Robert and his swimming to maintain his stroke length late in the race or swimming workout; or, Stephen's stride length being maintained. In sprinting & distance racing it is usually he/she who slows down least that wins.
So don't get hung up on working out for its own sake; put yourself out there and try something new. Don't just go further; figure out how to go further more efficiently.

Happy New Year

2008-01-11T10:18:00.000-06:00

What do squirrels with light sabers have to do with medicine balls? Well nothing, but if this could happen they may try a medicine ball next.
We are adding additional days to our workouts. We will now be meeting Monday through Thursday at 8:00am. Stephen will be meeting on Monday & Wednesday; Paul & Robert will be meeting on Tuesday & Thursday. And, I Dr. Medicine Ball will be at the M, T & W meetings. I want to pursue an opportunity to play my primary sport on Thur. morning and increase the number of workouts I now have. Although 3 days in a row may not be ideal in meeting ones fitness needs, from a general conditioning standpoint, it will add an additional 30 to 35 annual workouts to my routine. Coupled with my new Thursday play and random fun thoughout the week I should realize a rational & positive training effect by the Second Thursday of October.

One Medicine Ball & 4 Guys

2007-12-13T15:53:00.002-06:00

Rain on Tuesday; Paul and I were careful to not drop the medicine ball and get it wet. Stephen & Alister worked the other medicine ball. The court was soaking wet. The showing was made.
Today, people just kept showing up with just one ball. 4 players on 1 medicine ball makes for a possible slow workout. Enter creativity, After you finished your rep you ran a lap around the court, then cycled back in as your turn come up again. Heart rates stayed elevated and the reps sped up as well. Robert showed up late and was not allowed to join. I made him warm-up with knee lifts and core work as the rest of us finished. Then I took him through the paces.
Oh, that is Donovan Bailey of Canada in the photo; see the post from July 25, 2006 for more on him. He won the 1996 Olympic Gold Metal in the 100m dash and set a new world record (09.84 seconds) in the process. We did not run quite that fast around the court.

Darth Ball surfaces in San Francisco?

2007-12-04T12:26:00.002-06:00

Has Darth Ball, Robert's goon ball, has found its way to the West Coast NFL San Francisco 49ers? Notice the size of this guy, Larry Allen, his body weight is 325 lbs. at 6' 3". He can probably 1RM bench press over 450 lbs. and 25+ repetitions at 220 lb., a standard test in football. But, the medicine ball helps him bring all that power online to become functional strength. He is working on timing his pass blocking, where he contacts the medicine ball at just the right moment to deliver a stopping blow to the defender. Notice his footwork and erect torso; he is set to hit from the toes up to the hands. If you walked into this blow it would be like being run over by a truck. Better to just watch on TV.
According to someone Mr. Allen can Bench press 1Rep Max 700 pounds and do 50 reps on the 220lb. endurance test. So, in that case, if you walked into this blow it would be more like being run over by a Greyhound bus rather than a mere truck.

Ahhhhhhhhhhhh, awesome!

2007-11-19T14:22:00.001-06:00

Gabrielle Reece & medicine ball, any questions?

Tuning up and trimming down

2007-11-01T11:13:00.000-05:00

Support base is always relative to gravity. While performing the Mule Kick the shoulders and upper back serve as the support base. This exercise is a plyometric exercise and can be performed with each leg or both. But, it can only be considered a Mule Kick with both legs because of the hip extension that must take place, i.e. kick like a mule.
How ironic our last post with the photo of Josh Beckett prior to his teams winning the World Series. He is on the ball, are you? Come check us out and join in.

Second Thursday! Second Year Around!

2007-10-11T09:20:00.000-05:00

Well Second Thursday came and went without too much fan fair. Stephen and I had a great workout with the BBB (Bruce's Black Ball - 4kg or 8.8 lb.s). Where was Robert? We will catch him next week.
Josh Beckett pitches for the Boston Red Sox; watch for him this years playoffs. Checkout that medicine ball he is using. It's a Dynamax medicine ball, only the best for the best.

The Gangs All Here!

2007-09-27T09:43:00.000-05:00

This week's two Medicine Ball workouts went very well. All of us are reconnecting and reexamining our objectives for the coming year. Our group has matured into the exercise routine to the point that very little coaching is done on my part and when I do say something the adjustments take place without a hitch. The spacial and temporal aspects of the medicine ball routine are more clearly understood and actualized. This familiarity allows for real individual styles to emerge within the workouts. It also creates space for new people to join; leaving no one person's workout to suffer because there is plenty of help to go around. And, with most of our children being in the lower grades the prospect of the medicine ball group continuing is enhanced. Because the kids are in school here at Zilker Elementary that insures a continuous participation of the players.
On the "Second Thursday of October" we will celebrate our second year of medicine ball meetings. I personally am looking forward to the next 4 years because my second grader, Isabella, will be at Zilker Elem though th 5th grade. Oh, I almost forgot, I had another birthday last week. A line from a John Prine song goes, "The years just flow by like a broken down dam", so you gotta pay attention.

Blogging again!

2007-09-24T19:22:00.000-05:00

I have very absent from this task for some time now but I am resolved to keep this thing going just like our group keeps showing up and working their tails off. Last Thursday we had 3 balls working and I did have a sense of pride about that. Tomorrow we will again make our "showing" and step forward for another day. A big thank you goes out to one of our regulars, Paul McCord, he occasionally brings his camera and takes a few photos. He is also going to scan a number of old medball photos I have yet to publish here. I am starting to run short of usable shots. I have boxers, actors, athletes of all sorts, and odd looking medicine balls from days gone by and days yet to dawn. We are shape shifters, dimensional surfers, and reality rejects. Come join us for some "Fun work & Hard play".

Back to School

2007-08-26T13:31:00.000-05:00

Back to School and back to Tuesday & Thursday at 8am. Zilker Elementary school on the covered basketball courts on Ann Arbor Rd. Thank you to everyone for their commitment throughout the summer to keep the group going. Some days it was tough with all the rain during July and the 7am start. But, we will be busily completing our second year on the Second Thursday of October. Robert still cannot believe it. Time to access how we have changed from the past year and look to the upcoming year as a new horizon. My primary sport, golf, has improved documented by my lower handicap and directly attributed to my "secondsport", medicine ball workouts at Zilker Elementary School after dropping the kids off on Tue & Thur at 8am.

It's Augest already?

2007-08-06T10:34:00.000-05:00

School will be starting soon, Aug. 27, and we will move our workouts back to Tuesday and Thursday at 8am. All summer we have kept up the group by "making a showing". Someone or more have made this workout work. We will celebrate our 2 years of workouts on the Second Thursday of October. I love this old photo and recently bought it.

Between showers & T-storms

2007-07-02T13:26:00.000-05:00

During the last 2 weeks we have had to sneak in our workouts between local T-storms that have stalked the Central Texas.

How about this split screen with me throwing to Craig. By the way has anyone seen Craig. I have a feeling he is sleeping in during our earlier workout time. Today and last week Paul, Bruce, Alister & Robert met to maintain a regular schedule. Notice how I seem to be holding my breath? This indicates that I am using my internal pressure to maintain a solid core which facilitates the transfer of the movement from the feet into the core through the arms and into the ball. It is a good thing that Craig has his arms extended to start his catch close to my release. It gives him more time and space to decelerate the ball properly. Have a safe and joyous 4th of July; even if it rains.

Early Birds Are Catching the Worms

2007-06-14T08:35:00.000-05:00

Robert, Paul, Alister, me and "countless of yet to show up others" are persevering though this summer with our 7 am Monday & Thursday medicine ball workouts. Today's featured medicine ball exercise is the One Arm Under Hand throw, or as Paul likes to call it, Bowling. But, since in bowling lofting the ball is prohibited I will continue to frown at Paul when he calls it that. Interestingly, this also is our most difficult movement. I like to over coach this movement because it reveals nearly all the flaws one has in their movement patterns. This way I give food for thought that will last the entire workout. Additionally, it is out first throw so we are fresh and attentive.

Mutt & Jeff

2007-06-05T10:26:00.000-05:00

Alister and I worked out today. Alister is about 5' 7" and I am 6' 7". Our routine is a cooperative exercise. The difference in stature presents interesting dynamics seen in the flight of the ball. Does Alister have to fight gravity and throw up hill? And, do I get to use gravity to further accentuate my advantage in leverage and strength? Or, can the field be leveled; both figuratively and literally? How I use my leg answers the questions. I need to lower myself while catching; allowing Alister to accurately deliver the ball to the target within proper parameters for a person of his stature. And, because I have to take some power off the ball, I need to lengthen my stride to facilitate the lowering of my release point. The lengthening of my stride loads my legs and I have to concentrate on my core to a greater degree to maintain the accuracy I need. This flexible use of the medicine ball gives both players a payoff in exercise, and challenges them to accurately complete the routine. Thereby adhering to our motto of "Fun Work & Hard Play".
Our summer times are Mon & Thur at 7 am, see you there.

The Boys are Back!

2007-05-31T11:28:00.000-05:00

Robert and I completed this round of Tue & Thurs workouts. Starting next week our group will meet on Mon & Thurs at 7 am. We'll see you then.

Summer Solo

2007-05-29T12:09:00.000-05:00

Jack Johnson knew a thing or two about medicine balls. He is pictured here in his "Sunday go to Meetings" doing a great medicine ball twist/rotation.
Just like Jack, but in my regular workout togs, I when it all alone today and also had a dark figure looking on but seemingly uninterested. I started with Good Mornings, Side Bends & Overhead Orbits followed by high knee lifts chased with rotations. I then jogged a 1/4 mile in 2:35 and finished with several log throws. All in all about 35 minutes of Fun Work & Hard Play.

Schooooooooool's out for SUMMER!

2007-05-25T21:31:00.000-05:00

I was in the park next to Deep Eddy swimming pool yesterday, it was also the last day of school, and saw a group of folks working out with a half a dozen Dynamax medballs. I just stood and watched for awhile as my kids played. My older daughter said, "Daddy aren't those your medicine balls?" It was a proud moment for me; even more than seeing this photo of racks of Dynamax medicine balls at the University of Miami.
Our group met and worked very well this week. We ironed out some form problems that are on going. Additionally, we settled on our summer workout times; Monday and Thursday 7:15 am. These guys really care about the group, and I thank them.

More Keeping On Keeping On

2007-05-03T09:15:00.000-05:00

Paul and myself were the keepers of the flame this week. Thank you to Dynamax for supplying the photos for this week. We always finish off our Daily Dozen routine with the seated chest pass. This position reduces the legs to ballast and concentrates on the core. It is very important to maintain your spine in constant alignment from the hips. This way you can flex and extend the thorax region (chest & shoulders) as you flex and extend the arms synergistically all the while the lumbar region (low back & hips) is stable. And, it is in this stable lumbar region that one can perceive the finishing point. A warming feeling will occur in the lower back signaling the person to stop. It is when we go past this point that the hips will shift to maintain an muscular advantage but in so doing will compromise any structural advantage. I other words, fatigue is your friend if you heed the feeling.

A Good Week

2007-04-26T19:04:00.000-05:00

Workouts on Tuesday and Thursday were both good. Most everyone was there except Robert, and he was missed. Everyone is feeling motivated with better weather and consistent participation.
Today's picture is of a Seated Rotation. The focus is on the turning action. Getting your shoulders around and free swinging arms is the feel. You can do this exercise with a medicine ball or a brick, but watch out for those finished floors with the brick. Maybe big book would do better but we prefer medicine balls. Or find a friend or come out and join us at Zilker Elementary School in Austin, TX any Tue or Thur morning @ 8am on the covered court.

Almost, Another Rainy Day Tuesday

2007-04-17T19:26:00.000-05:00

The Astros are at it again; Spring Training is over and the race to the World Series has begun. This photo shows long time Astros strength and conditioning coach, Dr. Gene Colman working out some promising baseball prospect. Our group was full of prospects to day with Paul, Stephen, Craig, Alister and myself going at before another rainy day Tuesday got going again.

Yet, Another Rainy Day Tuesday

2007-04-10T11:56:00.000-05:00

I always like looking at this picture. I did all the touch up work on the drawing. It reminds me of the 4kg ball (8.8LB.) I took to Europe in the early 1990s to use with the track & field athletes I was working and traveling with. I would just put a baggage tag on it and check it. Invariably, at the baggage claims it would come bouncing and bumping down to be claimed. I think I will refer to this ball as "Triple B", Bruce's Black Ball. Today, I used that ball to introduce a new member of group to the medicine ball. Kevin has been running and felt something was missing for all the effort he was putting into to his workouts. It is always satisfying to intro someone new and listen to how they relate to using the medicine ball. Kevin felt the excitement that goes with catching the ball, and how you have to stay with the ball and not move away from it. I hope he becomes another regular.

Finally,a good week!

2007-04-03T08:59:00.000-05:00

I have been feeling about as old as this 1905 copy of HEALTH. I just recently acquired it and have just started to cover the material. This cover illustration I very interesting in that there is a guy holding a gun in the center if the drawing. I think it is for an even start for the two pairs of exercisers. A serious Medicine Ball workout/game.

Our group today was made up of Paul with his PPB and Robert with his Jamaican or Baylor Bear Ball. A new addition to our group, Alister, is very athletic on the wirey side. He and I worked out together with the PPB and Paul, Robert and Craig were on the JBB. It was great to get a good workout in after 4 weeks of missed opportunities. I am looking forward to Thursdays workout!

FirstSport or SecondSport, How Does One Choose?

2007-03-22T09:32:00.000-05:00

Can someone please tell me what these people are doing. Is this some sort of new hybrid game? Are they trying to experience the unbalanced effect of large breasts? Are they just transporting the medicine balls across the room or field, in a hurry? Maybe, keep away; they both look somewhat possessive towards their balls? Or, possibility a misguided overload drill.

Once again, Back from the Dead.

2007-03-20T19:51:00.000-05:00

Two weeks of the flu in my family really got me ready for a different kind of medicine ball. This photo is of a early 20th century laxative which may or may not have been what I needed. Fortunately, Robert and I got together last Thursday during Spring Break at Zilker Elem. This morning Stephen, Robert and Myself got our workout in. Paul of Paul's Purple Ball told us he has Pneumonia and may miss the next few workouts. Is that catchy? I certainly hope everyone is staying healthy. Maybe a flu shot next year may not be such a bad idea; any comments? This posting covers the last 3 weeks.

Cats always land on their feet.

2007-02-20T08:53:00.000-06:00

This cat is explosive and under control. Know how he did this movement? How about Newton's Laws, see any at work here? This guy must be a skateboarder or snowboarder. Whatever his discipline, he is in a highly integrated state with his general physical skills. Robert's Bear Ball (10#) returned to the group today. Bruce and he were joined by Craig near the end of the workout after he finished with Paul and Paul's Purple Ball (8#) Paul has to start early and leave early to make it to his lecture at UT.

Stacked Synergy

2007-02-13T00:57:00.000-06:00

This photo demos orbits. You can do these in both directions. This week our group endured rain on Tuesday and frigid temperatures on Thursday. On Thursday, Robert brought out Darth Ball (14#) at Bruce's request. This made the workout focus on strength. With the increased weight, the timing and rhythm of the exercise changes. Awareness of the lower body's responsibility as our base and the leader of movement is enhanced as well. Stephen's new body awareness from his physical therapy really paid off today. One must remain "stacked" and in synergy simultaneously; this is what core strength is all about. In sport and visual arts when you see effortless play and movement you are witnessing stacked synergy.

Turning, Turning, Turning...

2007-02-08T18:59:00.000-06:00

This posting is for the weeks of January 22 th & February 5 th. The group has drifted in and out like the foul weather here in Austin. But, someone keeps showing up and working out. Today, Bruce (that's me rotating back in the day), Robert & Paul with Paul's Purple Ball (8#) in a steady rain and 48*. We barely got warmed up but we got through the workout. At times like that you have to focus on fundamentals. And, in a medicine ball workouts that means "turning". Complete turns, a complete follow-through, focusing on ones target and making complete turns. We only dropped the ball twice during the workout; not bad.

The Next Texas Blue Northern

2007-01-18T21:20:00.000-06:00

We stayed inside.
Tue 01/16 & 01/18

Renewal & Zilker Elementary's Spring Semester Begins

2007-01-09T09:08:00.000-06:00

We're back from the Holidays and ready to begin anew. January is traditionally the time of the year that the Fitness industry surges with renewal. This has been going on for over 100 years here in the ole USA. Robert arrived to join Bruce & Stephen to make three. Santa brought Robert a new 10 pound medicine ball for Christmas in the colors of Baylor University, green &amp; gold (yellow); so we proceeded to break it in with great enthusiasm.
The photo on the left is the original and the photo on the right is the cleaned and restored copy. This photo was taken May, 12, 1908 of a group of Turner women in Wilmerding, PA. "The Turnverein movement in German schools in the early 19th century emphasized the importance of physical education. German immigrants brought this movement to the United States, establishing Turnverein societies in many American cities. They also prepared gymnastics teachers in normal schools and pushed legislation to make physical education mandatory in American schools. Although membership in Turner societies has since declined, Turner festivals, which feature athletic and cultural competitions, still exist."; from the 1976 abstract of "The Contributions of German Turners to America's Exercise Expression: Then and Now", by Robert Knight Barney.

Happy New Year !

2007-01-02T09:24:00.000-06:00

Our group started off the new year as a bunch of no-shows, except for Robert, that's him in the black T-shirt behind Stephen on the right. In this photo, by Paul of Paul's Purple Ball, Bruce is doing the most difficult bubble blow where he exhails with great force and drives the ball to Craig, those are his fingers on the ball to the left. Robert was away last week in Chicago but on his return he made the "showing for the Group New Years week. There have been medballers in Chicago going way back; that's Jim Braddock, aka The Cinderella Man (Russell Crow's movie), & Al Capone tossing the ball around in earlier times.

A Texas Blue Northern

2006-12-26T11:24:00.000-06:00

This past weekend was cold and wet; 40*, windy & heavy rain. Today dawned bright, 36* & no wind. Bruce showed up and gave Craig the high sign from down the street. Today's photo shows Craig rotating to Bruce; photo thanks to Paul of Paul's Purple Ball, who by the way was a no-show today. Robert is in Chicago and Stephen is miles away in Kyle. Zilker Elem. is on Winter break till after the 1st.
Winter usually starts in January; so, we'll have to watch for the next Texas Blue Northern.

Merry Christmas to all and to all a good night!

2006-12-21T11:16:00.000-06:00

This photo is from the Walter Camp papers & archives at the Yale University Library. This configuration, a big circle with a dozen or so men, was a common Military activity around the time of World War I and was also seen at reunions after the war. Today, our group Bruce, Robert, Craig, Stephen & Paul using several balls ranging in weight of 6 to 14 pounds and tossed the medicine ball as our warmup. Good work by all today and plans to continue to meet thought the Holiday break.

Yule Log

2006-12-19T22:12:00.000-06:00

Darth Ball (14#) returned today for our warmup and a finishing drill for Robert. Full range of motion throws such as log throws, hammer throws, soccer throw-ins, etc. Bruce, Robert & Paul had a spirited workout with PPB (8#). Traditionally, Our finishing drill is a seated rotation followed by seated chest pass with the ankles locked down. Today, Bruce tossed in a sit-up & throw to finish the routine. It had the expected result; especially for Robert who insisted on using Darth Ball. Bruce varied the tempo to keep the action from becoming stall. And, Robert was his enthusiastic self on his set.

Order out of Chaos

2006-12-14T10:02:00.000-06:00

This post will cover our workouts from Thanksgiving through today.

Here the students at Washington & Jefferson College are playing the highly organized game of Ultimate Medicine Ball. It is this level of free-form chaos we are trying to achieve in our workouts. Actually, these W&J students are playing a game of Push Ball in 1940, this photo is provided by Michael Shaughnessy, Assistant Professor of German and Director of the W&J German Program at W&J. Ultimate Medicine Ball is played with the same rules as Ultimate Frisbee. There has only been one game of Ultimate Medicine Ball ever known to be played and that was in the 1992 Fall workouts for the Univ of TX Track and Field team. Some things just take on a life of their own and that's all I will say on that.

Our workout group has been cranking out a high level of fun and marginal levels of work but as we say "Fun Work and Hard Play" is our main objective.

Vintage Medicine Balls

2006-11-28T10:12:00.000-06:00

This vintage medicine ball is typical of European design. I have one of these made by a German company it is inscribed Berg, medizinball, 2000 gr and it stuffed with raindeer hair. Robert, Bruce and Stephen worked out today with a 3kg ball.

More Collecting, Thanksgiving Day & a Birthday

2006-11-21T08:47:00.000-06:00

Use of a sling has been around for some time. The strap being incorporate into the ball goes way back. Spauding made the older looking ball in these photos. I wanted it, but the starting bid was $500.00. This other ball is available in Europe and Dynamax has offer a ball with fabs that a strap can be attached to for over 20 years.
Bruce and Paul met on Tuesday, and planned to meet on Thanksgiving Day but Bruce never showed. On Friday my daughter Viviana turned 11 years old. Her party was a last weekend but her Grandmother came to town and a big party and much merriment was had by all.

Medicine Ball Collecting

2006-11-14T08:34:00.000-06:00

How about these old medballs with a baseball stitch pattern? It was a popular closure style in the late 19th and early 20th centurys. I have one in my personal collection of vintage medicine balls. This week I was out with some weird sickness, so I missed both workouts. Our group of Paul, Robert, Stephen & Craig keep things going.

Austin is so fine this time of the year.

2006-11-09T20:06:00.000-06:00

We have to thank our friends over at Dynamax Medicine Balls for the illustrations from the last 4 workouts and a few more prior. The thigh drive is a very interesting exercise. We try to achieve a position similar to sprinting following the sticking of the ball. That would entail extension through the spine and the striking knee up parallel to the ground in the finish position. Additionally, one's center is driving forward; out of balance but in control leading to a smooth and rhythmic transition of pace. It is also possible to move the arms in opposition to the legs to even more closely represent the position of sprinting. Craig, Bruce, Robert & Paul represented well today.

Three and Then There Were Four

2006-11-07T10:09:00.000-06:00

Craig and Bruce got started warming up as Stephen finished his jog around the grounds. The three got started with their Daily Dozen right on time. Robert arrived during the knee drives and teamed with Stephen with an old 3 kg ball while Bruce and Craig were on the 4 kg ball Bruce prefers. Stephen continues his non-dominate focus and Robert his eye on the ball focus. Bruce and Craig chatted on about PTA business as they worked. Paul was nowhere to be seen.

And More Progress

2006-11-04T19:05:00.000-06:00

Paul made his showing and left early but duty calls; he had a field trip with his child's class. Stephen is making medical progress with his shoulder. He bought into the non-dominate focus and interestingly leveled up when using both hands as in the 2 arm putt. Bruce was his usual self, but he seems to have set upon a very efficient rotation style where he captures more free energy; more to follow. Big Movie Night at Zilker Friday Night, "How to Eat Fried Worms" showing on a big inflatable screen.

Progress one step at a time

2006-10-31T10:00:00.000-06:00

Paul's Purple Ball was all the trio of Bruce, Stephen & Paul needed today. No BBB, no Darth Ball needed just time and repetitions. Paul was trying very hard to get that front foot down on his throws and in the process increased the velocity of his throws noticeably. It really is empowering to feel yourself generate force with the ball. Stephen's right shoulder is injured and he compensates for his lack of power with a higher tempo in locomotion and in the process also generates an increase in velocity, but his is from the ball being carried through space faster and not from an explosive effort. His right shoulder will simply not allow him to put that level of force into the throw. I am going to have him concentrate on his non-dominate side to see if he can discover the ability to sling the ball with great force. Happy Halloween!

Zamboree

2006-10-26T09:54:00.000-05:00

This whole week has been about getting ready for Zamboree. That is the annual carnival held at Zilker Elementary School just before Halloween. As dutiful dads our group was very involved. But, fortunately, our workouts went on without a hitch.
These guys are Fly Boys or Biplane pilots from THE WWI era about to partake of a little medicine ball tossing.

The Great White Hope

2006-10-19T10:33:00.000-05:00

Jim Jeffries was the Heavyweight Boxing Champion of the World from 1899 - 1905. In this photo, Jeffries is in training for his 1910 comeback fight against world champion Jack Johnson, the first Texan to win the heavyweight boxing championship of the world. Jim, K.O.ed in the 15th round, was attempting to be the redeemer of the white race by recapturing the title...end of story. Jeffries had come out of retirement to become the first of many so-called "great white hopes." The medicine ball he is holding uses a baseball stitching pattern; one of the many styles you can find during this era. He also has on some interesting togs; how about that sash around his waist and those tight pants or maybe he shaved his legs. Anyway, great posture relatively speaking and both feet are on the ground, though posed. This was the position I was trying to get Robert and Paul into today while in locomotion. Until one has established their base there cannot be an efficient transfer of force or in other words, you won't throw the ball with much velocity with only one foot on the ground. I am sure Jim would agree you need a strong base to give or receive a hard punch.

The Second Thursday of October

2006-10-12T11:08:00.000-05:00

This is the day, the second Thursday in October, we designate as our yearly anniversary. Bruce and Robert started working out last year and within a few weeks Craig had joined up as well. So, the trio worked together today to reminised with a 3 kg ball. Paul and Stephen used Paul's Purple Ball and added an additional set to each movement of The Daily Dozen, just to even things out time wise with the original group of three.
Nice knee lift, ol' pard'...

Another rainy Day Tuesday

2006-10-12T10:34:00.000-05:00

Threatening rain could not, would not deter our intrepid group today. Even as the rain poured down we persevered. No one spoke of slick balls or water in my eyes. No one thought to delay until fairer weather dawned. No this group of medballers have seen these kind of conditions before. Of course, it helped that it was only 80 degrees and no lighting, but did I say this was an intrepid group, wet but determined. Bruce & Stephen and Paul & Robert these brave souls are the true medballers. Quite unlike the fairweather girliman beefcake in our photo today; ahhh, nice arms though. This guy was last seen at Hippy Hollow.

Dynamic Transfer of Force

2006-10-05T20:39:00.000-05:00

Our exercise revolves around the rotation; pun intended. We use rotations to introduce an exercise and to follow or chase an exercise. All human movement incorporates rotation though the trunk. It is usually the lower body leading the action but in the case of jumping the upper body leads. You can find out about this
"dynamic transfer of force" by clicking on the above link, and reading the section on Solo Exercise.
Interestingly, our group has been meeting for 1 year this week. We strive to rotate with precision; accuracy is of the upper most importance to us. Over the course of this first year we have literally done tens of thousands of rotations as a group. It is through this precision that we seek a more upright posture and greater balance coupled with the complete general conditioning of ourselves. Today, Bruce, Robert and Paul used Paul's Purple Ball in pursuit of that end.

Some days you just get it done and move on.

2006-10-03T22:24:00.000-05:00

We met, we worked, we left. Pass the lettuce, please.

Yesterday, Today & Tomorrow a Journey

2006-09-28T09:22:00.000-05:00

Medicine ball training is one of the oldest forms of strength and conditioning training; early reference to wrestlers training with sand filled bladders appears in Persia nearly 3000 years ago. In ancient Greece the physician Hippocrates had balls sewn together out of animal skins and stuffed with sand. His patients threw them back and forth for injury prevention and rehabilitation. In the late nineteenth century and early twentieth century the words health and medicine were synonymous. The Four Horseman of Fitness were the dumbbell, the Indian club, the wand or staff and the medicine ball. These were the beginnings of the modern medicine ball. Such is the tradition our group carries on today with Robert and Bruce working a "Stinger" (6#) and Stephen, Joe and Paul using an Accelerator (8#) or Paul's Purple Ball. The journey never ends; it is only passed on.

Luke Smalley not Tad Smalley

2006-09-26T10:58:00.000-05:00

Today's photo was taken by Luke Smalley not of Tad Smalley, who we all know and love, but there may be some resembelence; well maybe it's only the medicine ball.
"Luke Smalley is a Pennsylvania-based photographer whose subject in his first solo exhibition and book are male high school athletes. Smalley’s work is not the stuff of celebratory small town photojournalism but rather an elaborately crafted and posed body of photos whose participants, though real athletes (Smalley found them in various Pennsylvania and Ohio high schools), act out a series of scenarios using antique athletic equipment, much of it fashioned by Smalley himself. The premise of the project is outlined in an uncredited text at the beginning of the book version of Gymnasium, which extols the idealized athletic boy at the expense of angst-ridden, academics-obsessed adolescents who spend far too many hours brooding in their rooms. “It is the boys who have snap and vim and energy, who have a plentiful supply of ‘ginger,’” Smalley quotes (or writes himself, in which case his text is a masterful recreation of what might be called the Boy Scout Handbook aesthetic), “that accomplish results of importance...The boy who wants to be strong and rugged, who wishes to grow up into a superb, manly man, and who uses his surplus energies and wholesome games and in a temperate amount of study, will avoid without the slightest effort all that is evil.” This is an excerpt from Richard Turnbull's reveiw of Smalley's book "Gymnasium", in other word I stole it. By the way today's workout went well. Bruce & Stephen worked with Paul's Purple Ball and Craig and Robert use the old black 4kg ball. We all had a plentiful supply of ‘ginger’.

Happy Birthday Bruce!

2006-09-21T20:45:00.000-05:00

It's his day so just play along. Darth Ball warmed up everyone with stone throws. Today's group was Birthday Bruce, Robert and Paul with his Purple ball. Joe and Stephen, they're old friends, on the Yellowjacket. Everyone was up tempo & steady working today. At the conclusion of the workout we always do a little concentrated trunk work and Robert is always the gluten for punishment. Today, after the rest of us did the The Wheel, Bruce showed him a medball ladder. A seated chest pass starting with Darth Ball and just as he is about to fail switch to Paul's Purple Ball till he feels he is about to expire, then hit him with the Yellowjacket for only 4 or 5 reps. Completely toasted. Fortunately, Robert (a Texas version of Luciano Pavarotti) was able to recover to give Bruce a resounding rendition of Happy Birthday as the group was wondering off and Bruce was headed for a weekend of golf in Bastrop at Wolf Dancer.

Same Ol', Same Ol'

2006-09-19T15:52:00.000-05:00

Habit is the best routine for exercise. Today's group assembled and went right to work. Bruce & Craig started warming up with the 4kg ball and were soon joined by Paul. A ball dropped to the court to signal Roberts arrival and then there was a foursome. Joe walked up and was quickly followed by Stephen as the warm-up ended. Joe & Bruce joined Paul with his Purple ball, and Joe showed a natural sense of rhythm and feel for the bilateral workout. Robert, Stephen & Craig used the 4kg ball. Roberts Yellowjacket did not fly today. After everyone was finished we just hung around and shot the breeze till one of the elementary classes came out and needed the court. A cool front had come through town and it was the most pleasant morning we have had in sometime. Today's photo is entitled, "Still Life with Tree and Medicine Ball"; it comes from Telc, Czech Republic and I think it is very pleasant to look at.

"Makin' a showin'", can sometimes be the best thing.

2006-09-14T20:25:00.000-05:00

Piney the Schnauzer Pup is perched on the famous medicine ball used by President Hoover each morning on the White House lawn; Sept. 23, 1929. I am sure Piney always made a showin' at The White House. Additionally, Ana, Bruce's better half, made a showin' today as the group was getting started. But, she needed help with a wardrobe malfunction, which Bruce promptly helped her with, rather than a dose of exercise. She was very grateful, as all could tell by Bruce's look on his face as he worked back in.
As far as how today's workout went, Bruce and Robert used the Yellowjacket (6#) and concentrated on trunk movement with free swinging arms. Robert has a tendency to arm everything and with a Darth Ball (14#) one can use the arms primarily, if your strong enough. But, The Yellowjacket will show all non-sequential movements. Robert is so coachable I know he will "get it" soon. Paul and Stephen worked with Paul's Purple Ball (8#) and keep up a steady pace; insuring that they too made a good showin'.

A Productive Workout

2006-09-12T13:31:00.000-05:00

A 2-some and 3-some made up today's groupings. Robert left Darth Ball at home only to bring a "Burly" a 20# ball for us all to wonder about. No injuries to report but Robert is forewarned that his Goondom mentality is bring us all down. He's back swimming now so he should be easier to manage. Joe returned for his second workout, the first being some months ago. Of course, our group is like an AA meeting everyone is always welcome and never missed. Robert & Joe joined Paul and his Purple ball for a spirited workout. Bruce paired with Craig, The Man with the Invisible Leg, and they worked the 4kg ball. Basically a very well executed workout and very uneventful as well. Productive comes to mind.

Moderation is the order of the Day

2006-09-07T10:10:00.000-05:00

Most of the time it is wise to listen to the Body, especially when it comes to exercise and physical activity. Mental stress has a physical toll on the body; even if you just sit there and do not move. Calorie wise you may not burn a measurable amount but you know you are not sharp. This self awareness can lead to a successful outcome during ones next workout. For example, Bruce really stunk up the golf course early in his round yesterday following his encounter with Darth Ball (14#) in the rain on Tuesday. But, to have a successful outing he changed his short term goal from scoring to simply shotmaking and was then able to achieve an acceptable outcome to his primary activity or golf. Today, working with Paul's Purple Ball (8#) with near perfect continues (sunshine & 70*) I still felt a low energy level. On our 3rd set of One Arm Overheads, usually an all out set, I just eased through it or just made the complete movement without the usual high intensity throw. I was unaware of my lack effort until I was finishing the set. Paul said he was wondering what was going on but it was my set. I thought it was interesting from a conditioning point of view. Recovery will happen if you let it, listen even if you are not listening. On the other hand Stephen and Robert worked Darth Ball today. It remains to be seen if Robert will feel the workout, even though he thought he felt it a little bit. Robert has a large capacity for work with his swimming, weightlifting and Aikido background. Stephen is a former marathoner, and full expects to feel his encounter with Darth Ball.

Rainy day Tuesday!

2006-09-05T17:25:00.000-05:00

The rain fell slowly all day, from what was left of Huricane John off the Pacific. A great and refreshingly cool change from our usual 100 degree days. Robert brought his new medballs and promptly christened them Darth Ball, the red & black14 lb, and Yellowjacket, the yellow & black 6 lb. "Stinger". Paul had his purple ball and worked with Stephen. Bruce knew Robert would be dying to try out the Darth Ball sooo, without hesitation worked the big ball. Interestingly, in the steady rain the balls were easy to handle and not too slippery. One did have to focus on the ball or it would sneak through and get you, as Robert found out several times. Watching the ball closely and focusing on the target brings the accuracy skill to the forefront. Sunshine is the forecast for Thursday, see you then.

Periodization and the Medicine Ball

2006-08-31T09:57:00.000-05:00

Periodization is the relationship and the varying of volume and intensity within exercise. Volume includes "sets" or a block of similar movement, and "repetitions" are the number of similar movements within a set. Intensity relates to size, weight, load or training pace as a variable. Our friends in the photos show different levels of emotional concern over intensity. Periodization defines a RATIONAL pathway or a set of steps to physical conditioning, and also of sustaining those gains or the offering of new threshholds to ones fitness.
Today, our group, Bruce, Stephen & Paul, worked on the diaginal of the court. In the past, crossing the court afforded about 6 to 8 repetitions, but today on the diaginal we were able to get 10 or 12 repetitions. Within our exercise, The Daily Dozen, we have a well defined pace or intensity on each set. This higher VOLUME, 10 -12 reps, challenged our ability to sustain the assigned intensity, thereby, challenging a new threshold rationally.

A New Ball For a New Day!

2006-08-29T09:00:00.000-05:00

Paul brought his new ball to the workout today. Black and Purple, Abilene Christian University, Bobby Morrow and our man Paul. Bruce stepped in and help brake it in. Great weather today, low 70s and a few light showers but no problem to the workout. This photo looks like there are two medicine balls joined at the laces, but actually this is a plyometric drill where one person, in this case it is Dr. Medball, holds a ball while seated and the other, DynaJim, tosses the ball in to be struck; this really loads the trunk.

"The will to win is important, but the will to prepare is vital"

2006-08-24T12:10:00.000-05:00

I am no Penn State Football fan, but Coach Paterno got it right with this quote. In our book, "The Well Rounded Workout: An Introduction to Medicine Ball Training", we talk about general physical skill integration, and that is what preparing is all about.
Craig & Paul were the group today. I had a sick child that I took to the Dr. and Robert was due in court, he's a lawyer not a criminal, although...
http://www.medicineballs.com/train/preface.pdf; feel free to download it.

Fun Work and Hard Play

2006-08-23T13:19:00.000-05:00

This blog has, for the last few months, been at YAHOO but it is my aim to make the blog more accessible here at Blogger. I will attempt to transfer the information over during the next few weeks.

I have a collection of old & modern medicine ball photos. The above is a 1914 postcard depicting "Passing the Medicine Ball, Camp Lee, Petersburg, VA". Can you find the medicine ball?

For the most part, this blog will cronical the progress of a group of Dads that use a medicine ball in an execise called The Daily Dozen. We meet every Tuesday & Thursday morning at 8:00am; just after we drop off our children at Zilker Elementory School, http://www.zilkerelem.org/, in Austin, TX. We have been meeting since around the 1st of October, 2005. We met at 7am T&Th throughout the summer. All are welcome.

The Big Blue Ball

2006-08-22T09:16:00.000-05:00

A great start to the week is a great workout. Bruce still shies away from the Big Blue Ball (12 lbs. not 8 as shown), along with Paul and others. BBB requires a level of intensity found mainly in more enthusiastic peope. Robert still relishes the BBB, no one knows why but Stephen stood up repectfully to the test.

The Kids are Back in School

2006-08-15T09:43:00.000-05:00

August 15 & 17, 2006
Comebacks are always great; The group started out with 2 really good workouts. The man with the invisable leg, Craig, made his return and seems to have maintained his conditioning thur the summer. Bruce finished the summer with a flurry of travel and golf. While Paul and Stephen prepared to profess from the altar of education. Robert, The Rock, just wants to go all-out all the time.

The End of Summer

2006-08-01T08:20:00.000-05:00

Entry for August 1, 3, 8 &10, 2006
Final stretch of the summer b/4 school starts. Robert was the man; he made all the workouts and keep the group intact all summer long. Just like the hard work of the Vancouver Canucks of NHL have to do on their off-season.

Keep on Keeping On

2006-07-25T00:26:00.000-05:00

Entry for July 25 & 27, 2006
In the 1996 Atlanta Olympics, Donavon Bailey of Canada became the Olympic 100 m Champion and set the World Record, 9.84 seconds, in the process. I had the pleasure of working with Donavon in Austin, TX, as part of his support staff, leading up to the Olympics. This week Robert & Bruce keep the group going, with 2 great workouts Using BBB of course. Just 2 more week b/4 school starts and the gang will be back together.

Medballing as an Olympic sport?

2006-07-18T09:48:00.000-05:00

Entry for July 18 & 20, 2006
Tuesday's group assembled late with Paul, Robert getting started and Bruce arriving well after that. Bruce was uncommonly grumpy with his sore foot and all, but Paul and Robert were able to bring him around with a few well placed jibes about Medballing as an Olympic sport. Which brings us to Helga & Olga with their performance in synchronized medballing. A good showing and good efforts to end the day.
Thursday brought a brighter group of the same guys. The 12 pounder, "ol Blue", got the best from everyone. Even Craig had a comio appearance today assuring us all that he was coming back after a summer camping with the kids. It looks like the group will indeed survive the summer and start a new school year on Augest 15th.

Keep Your Eye on the Ball

2006-07-10T09:00:00.000-05:00

Entry for July 10, 2006
Gene Tunney was the Heavyweight Boxing Champion of the World from 1926 to 1929. I wander how hard he could have thrown a 2 handed overhead with the medball. One would need to focus, and keep your eye on the ball. But, maybe Paul, Stephen and Robert have some idea after catching Bruce. The group has elected to start at 7:00 Thursday morning. Look for a full and taxing workout. See you then; all are welcome.

E Publius Unum; Out of Many, One

2006-07-04T21:25:00.000-05:00

July 04 & 06, 2006
The holiday brought on a spontanious no show; You go USA, E Publius Unum baby.
Thursday brought a return of the magic. Bruce, Paul & Robert made the showing and a good time was had by all. Particularly, Bruce who said he was now using more foul language since seeing Lewis Black live at the Bass Concert Hall. Speaking of foul language, that's John McGraw, of the NY Yankees, in our photo; he was one of the first coaches to take physical conditioning seriously. Additionally, he also took other things serious as well. It was rumored that he carried a piece of rope in his pocket that he claimed came from a negro hanging. Ol' John may have been a little too intense for most of US. On a brighter note, we will see you Tuesday.

Happy Birthday Isabella!

2006-06-27T21:35:00.000-05:00

June 27 & 29, 2006
This photo is in honor of Bruce's daughter Isabella; today (06/27) is her birthday, she's six and Bruce was not at the workout today because of it. Robert & Paul did a great service to the group by being there and carrying the torch or the 3kg ball as the case may be.
Thursday's group was Bruce, Robert & Paul. This routine was shortened to only 2 sets per movement with the 3 kg ball; we had to finish early. With an uptempo pace and much huffing and puffing, we finish on time and satisfied. See you Tuesday July 4th; should be a ball of a time with lots of fireworks and explosions.