10 PAX posted in the Gloom of the Sandlot this morning, ready to put in some work. Some were still feeling the pain from Saturday’s workout with Binary. YHC put out the disclaimer and off towards the Baseball fields the PAX went.
The Thang:
Mosey over to the Big Baseball Field
COP:
Windmill x 10 IC
Bend and Reach x 10 IC
Squats x 10 IC
Lunges x 10 IC
Merkins x 10 IC
Freedom Twists x 10 IC
SSH x 50 IC
Mosey to home plate
YHC explained to the PAX the theme of this mornings workout. The workout was based on the significance of the number 500. on August 11th 1929, Babe Ruth was the first player in Baseball to hit 500 Home Runs. The PAX would complete a total of 500 reps, of the designated exercises. 25 reps will be completed at 4 stops (Right Field Foul Pole, Center Field, Left Field Foul Pole, and Home Plate) around the entire baseball field, 5 times.
Lap 1: 25 Merkins, 25 Wide Arm Merkins, 25 Close Grip Merkins, 25 Diamond Merkins = 100
Lap 2: 25 Big Boys, 25 Iron Crosses, 25 Flutter Kicks, 25 LBCs = 100
Lap 3: 25 SSH IC at each stop = 100
Lap 4: 25 Squats, 25 Lunges, 25 Squat, 25 Lunges = 100
Lap 5: 25 Mountain Climbers IC, 25 Imperial Walkers IC, 25 Plank Jacks IC, 25 Burpess = 100
Lap 6: Victory Lap = Indian Run around the perimeter of field
Mosey over to front parking lot and circle up for last 4 min.
4 min. of MARY
COT/BOM
Announcements:
There are a few exciting events coming up soon, mark your calendars. The men of F3 put in a lot of effort to host these events, lets all do our best to support them. Here is what’s coming up:
“Bull on Fire”
In honor of the upcoming 9/11 anniversary, Backdraft is putting together a special event for the Bull on Labor Day, 09/07/2015.
“Labor Day 5 Miler”
Strictly Running is putting on their annual Labor Day 5 mile run later that morning, but they have added an extra twist for all F3 regions. They are issuing a “Fastest AO Challenge”. F3 is encouraging each AO to put together their fastest 5 runners to compete for the championship.
“Hurricane Hike”
The South Carolina State Guard is putting on their annual Hurricane Hike in Camden on 09/19/2015.
F3 is looking to expand into Lugoff-Elgin! Exciting times for the North East side of F3 Columbia. The new AO will be at Lugoff-Elgin High School. Lets start EHing those Sadclowns out there who don’t know how bad they need F3, and get them to the new AO. Launch date not set yet.
Speaking of EHing Sadclowns. Lets all do a better job at reaching out to not only new guys, but those who we haven’t seen in a while. F3 has thousands of guys that have posted throughout the year, that have just dropped off the map. We also have some of those guys. So let’s all make a genuine effort to reach back out to those PAX and get them back. Thanks for all that you guys do!
Aye,
Senator