The Scene: The Knoll
Conditions: Sunny. We passed the longest day of the year so only getting shorter from here, a la a time is coming when it’s still shady for this workout.
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Warm-a-Rama:
Mosey’d the main loop before descending the hill toward the road, crossing and stopping in the outfield.
[All in place]
- Seal Jacks 13x
- Imperial Walkers 13x
- Windmills 13x
- Butt Kicks 13x
- Open Faced Strike 20x (sit down in the squat position and with an open palm out, strike straight out at the air and alternate arms)
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The Thang:
Shoutout to Omaha, CWS and Fastball for giving us the inspiration for this one.
Pax goes into high plank in semi-circle around home plate. One person gets up, runs the bases (pax holds high plank entire time), and when they get back, one merkin is done by the pax. 2nd person runs around the bases, followed by two merkins, etc.
We had six in our pax, before the glorious arrival of Shangeaux, so we snaked 1-6, and then went back down.
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Same concept but this time we did big boy sit ups while each person ran to the left field foul pole and back. We didn’t snake this time. Shoutout the guys for helping the next guy up.
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Same concept. Al gores with a variation—hands behind your head with a squat. Ran to the right field foul pole and back.
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The glorious arrival of Shangeaux! Shades of Gandalf arriving to the battle at Minas Tirith, no horse. (Puts our pax at 7 now)
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We stood in a circle and decided the exercise we were best at that we could do in place, then moved our exercise to the person to our left.
We ran to center field this time and back, while doing an exercise. When our runner got back, we “passed” our exercise to the left.
- Al gores
- Big boy sit ups
- Merkins
- Arm Circles
- Butt Kicks
- Crunches (can’t remember name)
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Walked it off to edge of baseball fence and then mosey’d to the jungle gym/refinery/steel factory (pull up bar area).
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Circuit was 20x each exercise.
- Step ups on low bar
- Incline Merkins
- Decline leg lifts (bless that thing)
- Pull ups
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Mosey’d the lap and ran backwards, shuffled, broke up the mosey till we got to the flag.
Mary:
American Hammers
Jane Fondas
1 minute hold of high-low plank (get into high plank, count to 10, drop to low plank, count to 10, move up to high plank)
Count-o-Rama
Name-o-Rama
COT / BOM:
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