80 degrees, 0 mph wind, 88% RH
Grab a small rock for warmups. Yes, small. Yes, for warmups.
Arm Circles – small fwd/big fwd then small reverse/big reverse
We did the following exercises WITH THE ROCK to the dismay of Vagabond who said “If it ain’t broke, don’t fix it”:
Abe Vigodas
Grass Grabbers
Imperial Walkers
Side Lunges
Rock switch: Trade up to medium/large size rocks, and head toward the baseball field.
En route stop: 8 Manmakers (rock burpees) OYO
THANG 1 – Diamond Circuits
Starting at home plate, we made the full circuit around the bases with our trusty rocks:
-Home Plate: 20 Curls IC, 20 Overhead Press IC, 20 Rows IC
-Duckwalk with rock to 1st base
-First Base: 20 Bobby Hurleys OYO, 20 Squats with rock IC, 10 Lunges 2-is-1 with rock IC
-Rifle carry to 2nd base
-Second Base: 20 LBCs (rock optional) IC, 20 American Hammers 2-is-1 IC, 20 BBSU IC
-Lunge walk with rock to 3rd base (YHC showed Pinewood where 3rd base was since I was concerned he may never have made it there…)
-Third Base: 25 Rock Bench Press IC, 12 Thrusters IC, 5 Manmakers OYO
-Rifle carry back to home plate
THANG 2 – Suicides from Home
-To pitcher’s mound 10 merkins and back
-To pitcher’s mound 10 bench presses with rock and back
-To second base 10 bonnie blairs 2-is-1 and back
-To second base 10 squats with rock and back
-To center field 10 burpees and back
-To center field 5 manmakers with rock and back
THANG 3 – big bang, circle up, rifle hold and wait
Explode… 10 burpees, back to rifle
Explode… 10 BBSU, back to rifle
Explode… bench press
Plank for five MAYHEM MERKINS IC
Back to the rock pile
Flutter Kicks, X-Factors
COT
Announcements: Frac incorrectly believes the umps were on the take in the LSU game, Gnarley Nutria 7/16, NOTC Summer Series 6/24
Intentions: Architect’s boys, Logo’s family
Fill out that Q sheet!
SYITG!
