Trojan Field of Dreams

Six PAX arrived at the Trojan for some fun and games, F3-style. I guess baseball is in the air… it appears to be a popular theme this week in the F3 workouts. The disclaimer was read and accepted.

Warm-a-rama: Arm Circles, Sun Gods, SSH, Imperial Walkers, Monkey Humpers, Plank Jacks, Mountain Climbers, Best Strech Ever, Calf Stretch, Hamstring Stretch; Run lap around loop to the Baseball field

The Thang:
F3 Baseball:
The PAX formed two teams – Uptown Girl, Mr. Brady, and Cougar (UMC Team) started at Home Plate; Beaker, Drop Box, and Flame (BDF Team) started at 2nd base. The PAX “ran” bases for ~ 20 minutes until Drop Box and Flame had to leave to fulfill their mammon responsibilities. Each team completed a cumulative total of the reps below

• 1st: 90 Merkins (round 1)/ 30 Staggered Merkins per arm (round 2)/ 30 Carolina Dry Docks (round 3); Lunge Walk to 2nd.
• 2nd: 90 Squats (round 1)/ 60 Bobby Hurley (round 2)/ 30 Scissor Jumps (round 3); Crawl Bear to 3rd.
• 3rd: 90 SSH (round 1)/ 60 Smurf Jack (round 2)/ 30 Mountain Climbers (round 3); Lunge Walk to Home.
• Home: 90 WW1 Sit-ups (round 1)/ 60 American Hammers (round 2)/ 30 Freddie Mercuries (round 3); Bear Crawl to 1st.

Team BDF edged out Team UMC with 15 bases to UMC’s 13 bases. In full disclosure, UMC had to contend with Uptown Girl’s creative modifications of each exercise to accommodate his bum knee.

The remaining PAX rounded out the workout with Elevens: 1 Crab Cake, NUR ~ 20 yards, 10 Burpees, return; ladder to 8 Crab Cakes/4 Burpees (due to lack of time). Halfway through this circuit it dawned on our brilliant Nantan, Uptown Girl, that NUR is Run spelled backwards… guess it took a while since he wasn’t actually “nurring”.

COT: Prayers for Drop Box’s aunt who is hospitalized for a heart attack; for Uptown Girl’s upcoming knee surgery and a full recovery; and for the LV F3 brotherhood to grow in order to have a greater impact on men and the community.

F3 Lehigh Valley