October 20, 2020

Baseball Field and Sprinting

THE SCENE:
Clear and low 60’s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 25

Hillbillies IC x 15

Daisy Pickers IC x 10

Imperial Walkers IC x 15

THA-THANG:
Merkin Mile: 1 mile run, 100 merkins

Vicious Circle: On baseball field PAX travel single file around the bases. Last man peels off, runs to pitchers mound and performs 5 of an exercise, then rejoins PAX in front of line. Repeat for all PAX. Change mode of travel and exercise for each round. We did 4 rounds

Lunges and Squat Jump

Bear Crawl and Merkins

Frog Jump and Jump ups

Skip Jump and Burpees

4 rounds of sprints through first base

Mosey to opposite field at the backstop wall and perform 30 dips, 15 derkins, 20 box jumps (step ups for modification)

Billy Blanks Calves – 60 total

Mosey to shovel flag

4 rounds of parking lot sprints

MARY:
Hello Dolly IC x 25

COUNT-OFF & NAME-O-RAMA:
4 PAX (Billy Blanks, Moses, Oral-B, Pops)

CIRCLE OF TRUST/BOM:
Be ready to lead at a moment’s notice. Encourage newer guys to step up and Q a workout if you haven’t done it yet.

MOLESKIN:
Sprints are the equalizer.

QIC:
Pops
Workout Date:
10-20-2020