Category: Uncategorized

Q: Fish Fry

AO: The Patriot

Conditions: 75 degrees, humid, wet from storms last night

Pax: Sticks, Citrus, Wedding Singer, DNR Pax Slim from Louisville, DNR Pax Xray from Mountain View, Lucius, Cable Guy, Coconuts, Choo Choo, Fish Fry, Lazlo, Mayberry

Warm O’Rama: SSH, LBACs, Good Mornings, Downward Dog, Puppy Dog, Thread the Needle, Dragon Pose

The Thang:

Pax assembled on the Field of Dreams for some exercises to build their bodies for baseball. Pacer was a runner going around the bases and then rotating around the field, 3rd base coach, bench and on deck positions.

Runner exercises: 1st at bat were overhead block carry around the bases, 2nd at bat was bear crawl around the bases. YHC should have looked up the dimensions for an adult diamond as the bear crawl wound up be 120 yards. Whoof. YHC also attempted a break with a 7th inning stretch rendition of “Take Me Out to the Ball Game” between the first and second at bat. Seeing that effort falling on it’s face, he moved on to the dreadful bear crawl around the bases.

The remaining pax rotated positions as the runner completed his base run and did AMRAPs of the following exercises.

C-Squat Thrusters to work on getting low to catch the ball

P-Side Lunge to help with the wind up

3^rd-Stationary Inch Worms to practice diving for those grounders

SS—Dead Stops Block Bells to work on those scoops

2^nd—Curls to build biceps to pitch the ball for the 2-3-1 double play

1^st—Front Lunges to stretch out for that throw

RF-Reverse Burpees. Since RF has nothing to do most of the time. This helps to work from getting up off the ground onto your feet.

CF-Backward Run to Fence and jump to touch top to rob the batter of that homer.

LF—Tricep Extensions for the long throw to cutoff to second

3^rd Base Coach—Signal Taps to guide the runner

Dug Out (Work your way down the list until you are on deck)

Butt to Bench Squats

Al Gore

Diamond Merkins

Atlas Shoulders

Mountain Climbers

Bench Step Up

Bent Over Rows

On Deck—Around the world

After a rousing time, game was over and pax moseyed back for some mary.

Mary: Freddie Mercurys, Flutter Kicks, Pike Ups

COT: “If my uniform doesn’t get dirty, I haven’t done anything in the baseball game.” – Rickey Henderson. If you’re not engaged, if your not getting dirty and knocked around from whatever you are doing , then you are standing on the sidelines. Get engaged with your family, your work, etc. and get in the game.

3228’ Elevation

Q-Chew Toy

PAX- Hatechew, 5 FNG’s

Warmup

Windmills

Arm circles

The Thang:

400 Flutterkicks 

Each person runs when reach 30 reps

400 squats

Each person runs when reach 30 reps

400 Merkins

Each person runs when reach 30 reps

400 starfish crunches

Each person runs when reach 30 reps

400 lunges (1is1)

Each person runs when reach 30 reps

400 hillbilly squat walker

Each person runs when reach 30 reps

400 Monkey humpers

Each person runs when reach 30 reps

400 dealers choice reps; Merkins, squats, etc. 

FNGs- Tippman, Agassi, BIg Dude, Paula Dean, Rachel Ray

Q-Chew Toy

PAX- Dorothy, Almanac, Countdown

Mission

Core

Warmup

Grass pickers

OYO Down dog and Cobra pose alternating

The Thang

Broad jump 10 yds

10 burpees, 10 Bonnie Blair’s(1 is 1), 10 BBSU

Broad jump 10 yds

10 burpees, 10 Bonnie Blair’s(1 is 1), 10 BBSU

Broad jump 10 yds

10 burpees, 10 Bonnie Blair’s(1 is 1), 10 BBSU

Bear crawl 30 yds back to start

Repeat as many rounds as possible

(Rx is 5 rounds)

Q-ChewToy 

PAX- Almanac, Countdown

Windmills

Large arm circles

50 SSH

45 Flutterkicks

40 Merkins

35 BBSU

30 Lunges (2 is 1)

25 Mountain Climbers (2 is 1)

20 Squat Thrusts

15 Squats

10 Tuck Jumps

5 Burpees

50; 50+45; 50+45+40; 50+45+40+35; etc. 

If you finish, start going back up the ladder.

Weather – A bomby (yes, bomby) 76 degrees with a slight southwest breeze, humidity game was strong

PAX – Almanac, Chewtoy, Dorothy, Forest, Countdown (QIC)

W-a-R

–          SSH 4×15

–          Merkins 4×15

–          Squats 4×15

–          LBACs 4×15…hold ‘em high for 10sec

Thang (Let’s take the show on the road!  )

*1-mile fun run (stop halfway for one circuit of Arm/Leg Raises w/5sec holds…plus one Mission Impossible)

Upon arrival…(Each exercise requires 100reps, first one calls century, but PAX continue until the six has completed 50) 

–          Hand release merkins

–          Iron Mikes

–          Plank Jacks

–          Wide arm merkins

–          LBCs

–          Star jumps

*1-mile fun run back to the AO (stop halfway for one circuit of Arm/Leg Raises w/5sec holds)

Mary

–          Ring of fire 6-inch hold by PAX until all have completed 50 flutter kicks

–          AOITB!

Moleskin

As YHC looked around at the HIM in front of him, it became apparent that the PAX were looking to hit the road for fortune and fame.  As we went screaming on to the blacktop the wind picked up, cars yielded, potential FNGs were identified, and before YHC knew it we had arrived at our first pain station.  After a quick wrap up, the PAX hit the road again much like Def Leppard’s Hysteria tour, not knowing what the next big stage would hold.  However, once we arrived and the PAX were hit with a century of HRMs, the bender began and that was it…and just like Hysteria, the beatdown was quickly over and the PAX were spent.

COT

Welcome to MD, Forest!  Way to push everyone during the beatdown (pretty sure that I am still out of breath)….what a BA HIM! Look for pop up AO/Black Ops coming soon (see Chewtoy for dets)…don’t miss an opportunity to EH.  You never know when a man is looking for someone to give him that nudge to be a part of something bigger.  QIC closed it out asking for prayers for those r