Base Camp – Play Ball!

Base Camp – Play Ball!

5 PAX showed up at Base Camp at 05:30 this morning for a round of Spring Training down painment.

The Thang:

Jog to football field for warm up:

SSH x 20

IW x 20

CDD x 10

Squats x 20

Merkins x 10

High Knees/Lunge Walk/Butt Kickers to the bleachers near the baseball field:

Dips x 20

Step Ups x 20 (10 each leg)

Pull ups on rail x 10

Repeat twice – third time around replace pull ups with incline merkins on rail

Mosey to baseball diamond for some spring training in the rain Facing first base dugout Karaoke to 1st  base – 10 merkins Back pedal to 2nd base – 20 squats Karaoke to 3rd base – 30 LBC Jog home

Second Round

Shuffle to 1st base – 10 CDD

Back pedal to 2nd base – 20 lunges (10 each leg) Shuffle to 3rd base – 30 Russian Twists Jog home

Start at home plate with 2 Spartan Burpees Jog to left field – 7 diamond merkins Jog back to home plate – Spartan Burpees Jog to center field – 8 wide arm merkins Jog back to home plate – 2  Spartan burpees Jog to right field – 9 merkins Jog back home

Repeat with Squats/Lunges/Squats

Repeat with LBC/LBC/LBC

Mosey to steps – bunny hop up steps

Grab some wall – people chair x 45 sec; then repeat for 30 secs

Out to parking lot for MOM

Dolly x 10

Flutter x 10

Rosalita x 10

LBC x 15

COT

Thanks to the new guys coming out to Base Camp for the first time.  We haven’t had many repeat PAX so either 1 – don’t like us or 2 – they are graduating quickly to the higher intensity workouts.  We like to think it is the latter.

T-Claps to Strange Brew for the nice prayer to end the session and send us on our way.

YHC would add that a great workout run by Coal Miners Daughter, first full Q, well done!