FreeState

Date: 2026-04-07
AO: FreeState
Q: Horshack ,
PAX: Pigeon, Dungeon Master, Horshack, Andrew Churchill, Cannoli FNGs: None
COUNT: 5
WARMUP:

Warm-Up – “Batting Practice”

Circle up
• SSH x25
• Imperial Walkers x20
• Arm Circles (forward/back) x15 each
• Toy Soldiers x15
• Slow Squats x15
• Light jog around bases

Karaoke down 1st baseline, backpedal back

THE THANG

Head to baseball diamond to complete the cycle:
• 1st base = Single (speed)
• 2nd base = Double (strength)
• 3rd base = Triple (endurance)
• Home = Home Run (full-body finisher)

Run the bases between each station

1st Base – “Single” (Speed & Agility)

At 1st base:
• Sprint Home → 1st (repeat 2x)
• Fast feet (in place) x30 sec
• Burpees x10

Run to 2nd base

2nd Base – “Double” (Coupon Strength)

At 2nd base (bring coupons here or stage them):
• Coupon Curls x20
• Coupon Thrusters x15
• Bent-over Rows x15
• Overhead Press x15

Run to 3rd base

3rd Base – “Triple” (Endurance)

At 3rd base:
• Walking Lunges (to foul line and back)
• Bear Crawl 20 yards
• Plank hold 45 sec
• Mountain Climbers x40
Run home

Home Plate – “HOME RUN” (All-Out Finisher)

At home plate:
• 10 → 1 Ladder:
• Merkins
• Squats

(10/10, 9/9, 8/8… down to 1)

Then:
• 30-sec all-out sprint to 1st
• Jog back

Mary-o-rama & Stretch-o-rama

COT

Spring is when everything starts moving again. Trees that looked dead… come back to life. Not because they got something new—
but because it’s time for nature to act on what was already there.

And we’re the same way.

There’s something you’ve been putting off—
a goal, a conversation, a next step.

You don’t need more time or more preparation.
You already have what you need.

Spring is just the reminder:
stop waiting… and start moving.