March 6, 2019

3/5 Backblast: Spring Training at the Sandlot

Sandlot, Uncategorized

THE SCENE: wind chill 14

F3 WELCOME & DISCLAIMER: yep


WARM-O-RAMA:
SSH x 20
IW & Hillbillies in circles x 10 each
Arm circles x 20

THA-THANG:
Mosey around a couple baseball fields

Pitcher-Catcher 11s:
Bodybuilder burpees at pitcher mound
Then bear crawl to home plate
Jump squats at home plate
Crabwalk back to pitchers mound

Bases ATMs (reps of 10), then run to the next base
1st: Alternating shoulder taps 4 ct
2nd: Tempo merkins 4 ct
3rd: Merkins fast
Home: run home, mosey back to 1sr
Rounded the bases 3 times

MARY:
Freddie Mercury x 15
Peter Parkers x 15
Repeat
Freddie Mercury x 10
Peter Parkers x 10
Dealers choice: American Hammer and alternating toe touches (or heel touches in our case)
More Freddie Mercury & Peter Parkers
Boat/Canoe for one minute

COUNT-OFF & NAME-O-RAMA
3 – Altar Boy, Jailbait, Mothballs

CIRCLE OF TRUST/BOM:
Who are you limiting as a leader? Let’s get organized or courageous or over our own egos, and get out of people’s way that we are slowing down bc of low leadership.

MOLESKIN:
Pre-run bootcamp experiment . . . learned that it takes 17 minutes when the wind chill is at 14 to get warm, then you’re toasty for the rest of the gloom.