9 PAX arrived at #TheCastle for a World Series workout courtesy of Backstop.
Conditions – 45 and dark
Opened with the Disclaimer
The Thang:
Size straddle hop * 20 (IC)
Little baby arms circles forward *15 (IC)
Little baby arm circles reverse *15 (IC)
Overhead clap *15 (IC)
Merkins *10 (OYO)
Big boy sit-ups * 20 (OYO)
Through the tunnel *10 (IC)
Cone activity with baseballs:
Five Merkins to start
Each teammate separated into 2 different groups. Picked up baseballs off of 4 Cones and brought back to their team.
Rinsed and repeated
The baseball diamond work out:
Home plate -15 Burpee’s
Lunge walk to 1st base- 20 Goblet squats; Bear crawl to Second base- 20 Merkins; Broad jump to third base- 20 triceps dips on curb; Inch worm to home plate.
Rinsed and repeated.
Mosey to the hill next to the tennis courts: Merkins at the bottom and flutter kick at top Single count. Until 10 of each were done.
Bernie Sanders up Liberal Hill
AYG sprint up Liberal Hill.
COT: Counterama; Name-O-Rama, Announcements, Prayer. Done.