Day: March 10, 2020

Watt’s Up definitely wanted all 45 minutes of workout today. Time was 05:30:14 and he was yelling at me to start. Kinda scared me.

Warmup

Crab Jack 10 IC

Plank Jack 10 IC

Smurf Jack 10 IC

Seal Jack 10 IC

SSH 10 IC

Then thang:

Cant take credit for this workout. Shout out to Yahoo of F3 Carpex and his Hell’s Bell’s Baseball, YHC modified numbers. Setup a modified Baseball Diamond in parking lot. Similar to how I used to setup a pickup ball field when i was a kid. Boom box was Home, Cone was 1st, Wet spot on pavement was 2nd, corner of island 3rd. Starting with 1st inning at Home do the exercise then proceed to 1st, then to 2nd, then to 3rd. Start next inning. Repeat until all 9 innings played.

HOME

• 1^st Inning – 10 Squat to High Pull
• 2^nd Inning – 10 Squat Thrust-to-Overhead Press
• 3^rd Inning – 10 Goblet Squat
• 4^th Inning – 20 Squat to High Pull
• 5^th Inning – 20 Squat Thrust-to-Overhead Press
• 6^th Inning – 20 Goblet Squat
• 7^th Inning – 30 Squat to High Pull
• 8^th Inning – 30 Squat Thrust-to-Overhead Press
• 9^th Inning – 30 Goblet Squat

FIRST BASE

• 1^st Inning – 10 Lawnmowers (5 Left/5 Right)
• 2^nd Inning – 10 Swings
• 3^rd Inning – 10 Two Hand Row
• 4^th Inning – 20 Lawnmowers (10 Left/10 Right)
• 5^th Inning – 20 Swings
• 6^th Inning – 20 Two Hand Row
• 7^th Inning – 30 Lawnmowers (20 Left/20 Right)
• 8^th Inning – 30 Swings
• 9^th Inning – 30 Two Hand Row

SECOND BASE

• 1^st Inning – 10 LBCs w/ Bell
• 2^nd Inning – 10 Freddie Mercury w/ Bell Press
• 3^rd Inning – 10 WWI w/ Bell
• 4^th Inning – 20 LBCs w/ Bell
• 5^th Inning – 20 Freddie Mercury w/ Bell Press
• 6^th Inning – 20 WWI w/ Bell
• 7^th Inning – 30 LBCs w/ Bell
• 8^th Inning – 30  Freddie Mercury w/ Bell Press
• 9^th Inning – 30 WWI w/ Bell

THIRD BASE

• 1^st Inning – 10Two Hand Curls
• 2^nd Inning – 10 Tricep Extensions
• 3^rd Inning – 10 Overhead Press
• 4^th Inning – 20 Two Hand Curls
• 5^th Inning – 20 Tricep Extensions
• 6^th Inning – 20 Overhead Press
• 7^th Inning – 30 Two Hand Curls
• 8^th Inning – 30 Tricep Extensions
• 9^th Inning – 30 Overhead Press

4 Minutes left for MARY

Time

COT

Announcements: Convergence 3/21, SPEED FOR NEED Community Foundation  Run 4/4 SIGN UP!!!!!  <– LINK!!

Prayer Requests: VooDoo friends 2.0 (Smith Family), JJ Dad, Dry Rub M Surgery this Friday, Unspoken.

YHC Took us out

Thanks men, way to push!

AYE!

HIPAA

Disclaimer

Warm up:

Burpees x 5 (for the train)

Seal Jacks x 30 IC

Buckeye Merkins (plank and stretch)

10 merkins oyo

Burpees x 5

The Thang

Mosey to the traffic circle in front of the school for a 4 Corner Workout around the practice field.

Corner 1               Burpees x 10

Corner 2               Dips x 20

Corner 3               Squats x 30

Corner 4               Flutter Kicks x 40

Rinse and repeat x 5

Mosey to the tennis courts for 11’s.

Tiger Squats by the tennis courts and Jump Squats by the school.

We had just enough time to finish these.

Announcements:

P200

Community Fun Run on 4/4.  Need Pax to push the Speed for Need chairs

Convergence on  3/21.  Run/Ruck at 7:00 am and Boot Camp at 8:00 am.  Food and Fellowship at 9:00 am

COT

Thanks for being there this morning men!

Dirt