Nine Innings

A balmy 70something degrees inside

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Warm-up: IC – SSH, grass pickers, side lunge, Abe Vigodas, leg swings, quad stretch, calf stretch, Merkins, Peter Parkers, Mayweathers, shoulder taps, mountain climbers.  Lunge walk to “dug-out”

The Thang: “Baseball,” definitions of and distinction between a “team” and a “club/activity.”  F3 is a team operation.  We have a mission.  PAX start in “dugout”= people’s chair.  Each inning begins with an exercise in the “dugout” position.  Then PAX complete a circuit of the bases.
Inning 1 – 20 Shoulder presses while in people’s chair.  Circuit = homerun jog around the bases.
Inning 2 – 20 curls in people’s chair. Circuit = homerun jog.
Inning 3 – 20 back rows. Circuit = bear crawl to first, jog to second, bear crawl to third, jog home.
Inning 4 – 20 skull crushers. Circuit = crab walk to first, jog to second, crab walk to third, jog home.
Inning 5 – 20 chest flys. Circuit = alligator crawl to first, jog to second, alligator crawl to third, jog home. -Killer!
Inning 6 – 20 more back rows. Circuit = sprint to first, jog to second, sprint to third, jog home.
Inning 7 – 2 minutes of jump rope. Circuit = “base chase.”  PAX line up at home base. First PAX gets a head start to first base, and then second PAX chases him, third PAX chases second, and so on.  Around the bases we went until one PAX caught another.
7th inning stretch – huggy bears, Morroccan sun gods, and neck and trunk rolls.
Inning 8 – 20 triceps presses. Circuit = imperial walkers to first, toy soldiers to second, imperial walkers to third, toy soldiers home.
Inning 9 – 10 more military presses. jog to “outfield.”=stage.  Prep catching the homerun ball.  10 Derkins, 10 dips, and 10 step-ups each leg.  Jog home.
Pitching change – weighted lunge walk to shovel flag =”pitchers’ mound” and back.  Prep for “the Closer.”

Mary: Dealer’s choice. weighted American hammers, weighted LBC’s, weighted big boys, weighted flutter kicks, toe-touches, windshield wipers, and crunchy frogs.

COT: cor, nor, announcements and prayer requests.

F3 Lehigh Valley