Pitchers and catcher report!

Date – 02/12/19
Time – 0530
AO – Higgins
Q – Wilson

Windy and rainy at 35 degrees, but with F3, there is no rain delay.

Ruck – mile

PVC shoulder workout
Club bell workout

Full disclosure: I don’t actually have a standard club bell. I have an aluminum bat I drilled a hole in and filled it with sand. Works like a club bell. But it’s a bat. As in baseball….

“Hope springs eternal” is how the saying goes.

But in October there will be only one champion. So for most baseball fans, hope springs a leak.

YHC,

Wilson

2/12/2019

AO: Falcon Hill

Q: Goldstar

PAX: broomstick, Burt Macklin fbi, Swobbles, Pavarotti

Mosey to parking garage

SSH ICx20

Cotton pickers ICx20

Windmills ICx20

Imperial walkers ICx20

x10- LL Cool J’s – Pax performs Alternating Lunges (R-L), then a standard Burpee & finish with a Jump Squat.

Tha thang:

-Do 7 reps of an exercise (

at each of the 4 corners with a mosey (or sprint) in between corners. Increase by 7 reps each new round/exercise.

Round 1) 7 Burpees x4

Round 2) 14 Clerpins (clap mekins)x4

Round 3) 21 Merkins x4

Round 4) 28 Squats x4

Mosey back to flag

COT

Counterama

Namerama

Photo

DATE – 2-11-19

A.O. – Higgins

Q – Tails

PAX – Broomstick, Wilson, Cobra

PAX TOTAL – 4

Warm up

• Arm circles
• Bad boys
• These guys

The Thang

• Plank burpie challenge – all PAX hold full plank position until failure. As HIMs drop out they preform burpies until all PAX has failed.
• Mosey to wall
• Wall sit squat challenge – all PAX hold wall sit until failure. As HIMs drop out they preform air squats until all PAX has failed.
• Parking spot cardio routine – split into teams of two, alternate sprint, side sprint, karaoke, frogger, bear crawls.

COT

COUNTARAMA – forgot this.

NAMEORAMA

PHOTO

AO: Dehavilland

Date: 2.9.19

Time: 0700

Q: Swobbles

PAX: Tails, Heater, Wilson, Faucet, Rosey, Zebra, Floater

Stretch/warm up:

Bad boys

Quad stretch

Cotton pickers x 15 (in cadence)

SSHs x 15 (in cadence)

Jog lap around pond 

The thang:

Freddy Mercuries x 25 + burnout

Dips x 25 + burnout

Squats x 25 + burnout

Burpees x 25 + burnout

Jog to bars 

One person does pull ups x 10 while others hold plank

Jog back to dock

Flutter kicks x 25

Dips x 25

Squats x 25

Burpees x 20

COT/prayer

PAX: 8

Name-o-rama

Photo

AO: Falcon Hill

PAX: Goldstar, Swobbles, Tails, Cobra, Zebra, Floater 

Warm up 
400 m lap 
25 SSH in cadence 
20 Windmills in cadence 

Merkin Circuit 
10 Merkins 
10 Plank Shoulder Taps 
5 Merkins 
5 Plank Ups
45 Sec Elbow Plank 

Mosey to blocks 
PAX line up at SE pole of track 

Sprint 75 yds
Bear crawl 25 yds
Jog 100 yds back to block 
20 BTOH (Block to Overhead)

Sprint 75 yds
Waking lunge 25 yds
Jog 100 yds back to block 
20 Block Thrusters 

20 Block Curls
Sprint 75 yds
Bear crawl 25 yds
Jog 100 yds back to block 
20 Block Swings 

20 Block Curls
Sprint 75 yds
Bear crawl 25 yds
Jog 100 yds back to block 
20 Man Makers 

Merkin Circuit 
10 Merkins 
10 Plank Shoulder Taps 
5 Merkins 
5 Plank Ups
45 Sec Elbow Plank

Sprint 75 yds
Waking lunge 25 yds
Jog 100 yds back to block 
20 Block Thrusters 

Return block
Mosey to flag 

Count o Rama
Name o Rama 
COT
Picture

Wilson was here. All three days, including the -5 degree one. Yeah, I’m late, but this way you get 3 Back Blasts for the price of 1!!

AO – Higgins
Date – 1/29, 1/31, 2/5
Time 0530
Temp – 25, -5, 45

Rain or dry, heat or cold. It did happen. The trail is accessible as of this week.

Which photo goes with which day?

The warm day was the one I didn’t have my face covered in the picture.

YHC,

Wilson

Date – 02/04/2019
Time – 0530
AO – Higgins

Pax – Nader (Kotter/Respect), Goldstar, Cobra
Q – Wilson
Conditions – Warm 45 degrees, yet there was ice on the parking lot asphalt.

Arriving at the AO we quickly learned that the scheduled Q, the indomitable Tails, was unable to post as his M, who happens to be a midwife, was suddenly called out to perform the delivery, which meant that Mr. Tails was required to stay with the Shorties. So, going forward, if you women who are great with child would be kind enough to schedule your time of delivery so as to not interfere with the said Mr. Tails so he may post for his regularly scheduled beat downs, it would be greatly appreciated.

Warm up:
SSH 20 IC
Cotton Pickers 20 IC
Windmills 20 IC

The Thang:

Last Monday we tried for a perfect 10: 10 reps of 10 exercises for 10 sets. That would be 1000 reps. We hit the half way point. So I’ve been thinking this last week how we might modify the workout to hit the target. Here’s how it went:

Air Squats
Jump Squats
Lunges
Imperial Walkers
Overhead Squats
LBCs
Superman Rocks
Hollow Body Rocks
Side Planks/Merkins
Mountain Climbers

We eliminated the up and down transitions from standing to the 6 after each exercise and transitioned only after each 5 exercises which save time. We also eliminated the most time intensive exercises.

The results: 8 set for 800 reps each. A little more refinement we should have a beat down for the millennium.

YHC,

Wilson