It was a cool morning with plenty potential for hardwork and good times. YHC rolled in at exactly 5:30am and started unloading the stadium lights and bases. Also a coupon and sandbag with the help of hims Borland and Charolais. We did a little mosey through the outfield and laid out the lights. did COP in different locations giving 5 principles of F3 in between. Then finished at home plate. got some grief for saying it is open to all men regardless of other classifications (meaning race, income, social, religious, etc. Taken as as opposed to female). Moving on…counted off the pax 11 to start! Then divided into home plate, 1st, 2nd, and 3rd bases. Split into our starting bases.
Thang 1: Round the bases: Home plate = 5 manmakers, then rifle hold until six completes and carry to 1st. this pushes all the other bases; 1st base = copperhead squats (weighted) AMRAP; 2nd base = banana press (chest press while flutter kicking) AMRAP; 4th base=curls AMRAP. Completed 4 rounds or 20 manmakers however you want to look at it. Got a call in the middle of this from my grandmother although there were false rumors that it was my girlfriend:(
Thang 2: Deconstructed burpee (starting at 5 reps then adding a rep every cycle): Starting at 10 yard line bear crawl to 30 for squats, mosey to 50 yard line for groiners, mosey to opposite 30 for merkins, bear crawl to opposite 10 for jump claps. Sprint back to 10 yard start line. Repeat and add one rep to each exercise
Finished with burpees on the far end for those there until others caught up. Then AYG to the 10 yard line. TIME WAS CALLED. Circled up with 11 pax (all were still there!) in attendence. COT: Lifted up Mothball for 2 weeks travel in Singapore, Sadie and Shuttlecock for healing/recovery, Peace in Middle East, Slide Rule’s Grandmother recovery for leg pain. Cheers! -Slide Rule
F3 Louisville 