Location: Gridlock
Date: 2024-02-22
Weather: “So nice… let’s play two.” ~ Ernie Banks
Q: Muck
PAX: 13 – Steve-O, Splitter, Sous Vide, LeBron, Axeman, Hoser, Mint Julep, Flu Shot, Circle K, Tiny Dancer, Oshag, Chewbacca, Muck
Warm-O-Rama
– Michael Phelps
– THE Runner’s Stretch/ Willie Mays Hayes (switch)
– Cross feet, bend and hang (switch)
– Quad pulls, OYO
– Tricep pulls (switch)
– Grass grabbers (interrupted cadence)
Tha Thang
Began today’s beatdown with mercans, done to the song “Get Down” by Audio Adenaline. Every time the song says, “I get down”, go down. Every time the song says, “He lifts me up”, come up. Hold plank in-between.
Then, we numbered off by fours. The “ones” ran and got coupons. Two, threes and fours did a long mosey to the 2nd upper tier of the parking lot. Ones were at first base, twos at second base, threes at third base, fours were at Home.
Because Spring Training begins this week for MLB teams, it was time for “Field of Dreams”. Home plate group did 10 burpees, while the other groups did AMRAP exercises at their bases until the group at home was finished. Then all groups rotated to the next base. After the last group did their 10 burpees, it was an inside mosey of the parking lot. Once all groups were back at their respective bases, the next round would begin.
1st Base
– Round 1: Dips
– Round 2: Curls
– Round 3: Bentover rows
– Round 4: Overhead press
2nd Base
– Round 1: American Hammers
– Round 2: Plank jacks
– Round 3: Big boy situps
– Round 4: Bobby Hurleys (or Tony Delks, as Flu Shot suggested today)
3rd Base
– Round 1: Flutter kicks
– Round 2: Mercans
– Round 3: Side to side jump squats
– Round 4: Imperial walkers
Pax had enough time to complete all rounds, and then repeat Round 1. Mosey back to the flag for two minutes of pax choice Mary.
Thanks to everyone who gave me their “walk up songs”. Maybe the new F3 term when someone suggests a playlist song but doesn’t post should be “Single A”. 🙂
End in COT