The rain may have held off, but there was still a downpour of fun at Thunderdome this morning. The perfect October day to run some bases
WARM-O-RAMA:
Warm up jog to back of church
SSH 20x IC
Toy Soldier 20x IC
IST 20x IC
Mosey to kids playground. Gate was open, no need to hop fence!
THE THANG:
Corn Cob pullups x 5
Bulgarian split squats (single leg squats) 15x IC each leg
Incline merkins 15x IC
Repeato x 3
Special BONUS: Upon completion of the above everyone was given a free chance to attempt touching all the rings on the large ring contraption.
Mosey to hill behind church
Stairway to 7
Hand release merkins at bottom of hill, jump squats at top of hill.
Quadrafilia uphill, Mosey down hill
Start with 7 hand release merkins at bottom and 1 jump squat at top. Then 6 hand release at bottom and 2 jump squats at tops… Repeato working down to 1 hand release merkin and up to 7 jump squats
Then plank it out
Mosey to softball field
Partner Up
Partner 1 runs bases while Partner 2 works on exercises behind home plate. Flapjack once Partner 1 crosses home plate.
Each team of partners completes following:
100 lunges (alternating leg)
100 merkins
100 jump squats
50 burpees
Mosey back to parking lot
MARY:
Jane Fonda 15x IC each leg
Pretzel crunch 15x IC each side
Superman for 1 minute
MOLESKINE:
– Cornwallis always seems to show up whenever there is an American theme going on…
– JimmyO and Cornwallis were monsters at the plate today, each driving in over 15 runs! RBI city. Cajun Cowboy and I did our best to return the favor. By my count each team accounted for at least 30 runs.
– Thanks for the opportunity to Q TwoBuck. Great job on that 50k over the weekend
– We are all praying for the Kocmond family in South Charlotte who lost their son last week
-Swing State