freestate Burpee Baseball

Date: 2025-06-21
AO: freestate
Q: Cannoli
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
Side Straddle Hops x 15 IC
Imperial Walkers x 15 IC
Harry Rockettes x 10 IC
Shoulder taps x 10 IC
Plank Jacks (Jumping Jacks from plank position) x 15 IC
Mountain Climbers x 15 IC
Merkins x 10 OMC
Windmills x 15 IC
Cherry Pickers (Legs apart, reach down and touch the ground in front, right below, and behind you) x 15 IC

THE THANG:
Burpee Baseball
7s: Burpees – Merkins; Bear Crawl, Lunge Walk, Frankenstein
2 Mosey laps, Karaoke on the length
Circle Burpee: Exercises while PAX take turn at 10 Burpees
Inchworms with 2 Merkins
Squats (with coupon)
Curls (with coupon)
High Knees
People’s Chair
High Knees
Upside down lifts
High Knees
Dips
High Knees
Al Gores
Coupon press
WWIIIs
SSHs
Run around front of school to baseball field
Burpee baseball … only had 4 PAX, so had to modify …
– each PAX batting for himself; one pitch and two in field
– Batter must indicate whether batting into right or left field – Kiddie bat, tennis ball
– “Out” as normal baseball, but ball can also be thrown at moving PAX – Run to first base, Bearcrawl back
– Fielding team does continuous SSHs or High Knees
– Consequences:
– – Bad pitch: 3 Squats
– – Hit: Fielders do 3 Burpees
– – “Out”: Batter does 3 Burpees
– – Score: Everybody does 3 Burpees

MARY:
LBCs x 15 (IC)
Reverse crunches (OMC)
Freddy Mercuries x 15 (IC)
American hammer x 15 (IC)
Plank (straight/middle, left arm up, straight/middle, right arm up, straight/middle) x 10 (IC, for each version) Outlaws, 10 clockwise & 10 counter clockwise (IC)
Scissors x 10 (IC)
Flutters, 10 long and slow, 10 fast (IC)

ANNOUNCEMENTS:
COT:

Tags: freestate, Horshack, Winston