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