Take Me Out to the Ballpark

Take Me Out to the Ballpark

The shovel flag was temporarily planted as 30 cool dudes gathered for their mid-week workout at Death Valley.

Grab the shovel flag and little baby jog to the baseball field for an all-star break themed workout.

COP:

• SSH x 23
• Merkins x 20
• IW x 23
• Merkin Jacks x 10
• Circle supine pull-ups x 10 reps x 2 sets (thanks for the idea Busch)
• Circle plank (Mexican hat dance?) – CW/CCW

Head to the backstop for infield training

Round 1:

Group A:

• Dragon walk to 1st base
• Bear crawl to 2nd base
• Crab walk to 3rd base
• Bunny hop or broad jump home

Group B:

• Squats

Flapjacks

Round 2:

Group A:

• Bear crawl to 1st base
• Crab walk to 2nd base
• Bear crawl to 3rd base
• Crab walk home

Group B:

• Alternating lunges

Flapjacks

Mosey out to the bleachers for some spectator work.

Circuit Training:

• Dips x 20
• Rail hops x 20
• Carolina Dry Dock x 20
• Complete 2 sets of each

Short plank-o-rama

Mosey over to the left field foul pole for outfield training:

• Run foul pole to foul pole completing exercise on each foul line

• Round 1 – 10 Cumberland County Viaducts
• Round 2 – 20 Flutter kicks
• Round 3 – 30 LBC’s
• Round 4 – 20 Dolly
• Round 5 – 10 Merkins

With the pax sufficiently smoked, grab the flag and head up the hill for COT.

Before COT, 1 burpee for everyone.  After all, it wouldn’t be an F3 workout without any burpees.

Moleskin:

• The circle supine pull-up drill (need a name for that) seemed to be a crowd favorite.  Lots of mumble chatter.
• No hill work (Spackler was extremely disappointed) today, but good strength and running activities.
• I’ve never seen a human being move thru the bear crawl and crab walk as fast as Fletch did this morning.  It was truly non-human.  His team literally lapped some pax somewhere between 2^nd and 3^rd base. 
• Strong work by all this morning, especially finishing with the gassers.
• Welcome to FNG Porch Swing.  Good work out there, hope to see you back out soon.

Announcements:

• HDHH tonight – 6 pm at Vintner Wine Market.
• First annual F3 camp at YMCA Camp Thunderbird the weekend of August 16 – 18.  Details: http://f3nation.com/2013/07/03/1st-annual-f3-camp/