A PAX of eight, half vets and half FNGs enjoyed some beautiful weather and together braved an intense beatdown including some baseball with Flipper.
The Thang
Intro to F3 and Disclaimer
Mosey to the cannon grounds
SSH x 25 (IC)
Imperial Squat Walkers x 25 (IC)
Peter Parkers x 20 (IC)
Parker Peters x 20 (IC)
Arm Circles x15 (IC)
Circle Arms x 15 (IC)
Pass to Flipper for Mosey to Baseball Field
9 Innings of Pain (OYO)
Inning 1: Crawl the bases while PAX planks to wait turns
Inning 2: Lunge the bases and LBCs
Inning 3: Jog to first, side lunge to second, jog to third, side lunge home and V-situps
Inning 4: frog jumps to first, jog to second, frog jumps to third, jog home and “Active rest” with burpees – plenty of mumble chatter about burpees being used for “active rest”
Inning 5: Jog the bases with 3 Updown (aptly named Gerry Bertiers by Flipper) at each base and dancing chilcutts
Inning 6: Jog to first, backward jog to second, jog to third, backward jog home and plank
7th Inning Stretch: Crane stretch and LBCs
Inning 8 + 9: Run from home around the outfield fence and back and then bear crawl the bases
Pass to Side Effects for Mosey to the outdoor workout gym
1 cycle of pull-ups, bar kicks, dips, monkey bars, ski jumps over obstacle, hip slappers (with required instructions that slapping ones 6 is not a workout, but slapping ones hips is)
COP for Roxanne followed by Jack Webb (ascending numbers of merkins to air presses in 1:3 cadence in honor of Rooney’s 3 kids) Lots of mumble chatter about how air presses could hurt so bad
COT: Count off, name-o-rama, and shout outs for Matt Foley’s wife, Side Effects’ M’s grandfather, and the kids finish the school year