Hell’s Bells Baseball

Inspiration for this workout came from the exicon. Wahoo once said that F3 is like recess, and I really enjoyed the competitive nature of F3 baseball. I really wanted something that would keep our heart rate up, but allow bruisers to participate. When Water Wings and Disco Duck requested a 7th inning stretch, I knew this was a good workout.

Started with a quick 1/4 mile mosey and then moved into Warm Up

Warm Up:

• Good Mornings (South Wake Style)
• Imperial Walkers
• Sir Fazio Forward
• Sir Fazio Reverse
• Plank Hold
• Runner’s Stretch
• Finger Tip Plank Hold

Only Thang – F3 Baseball

Four bases were placed about 20 yards apart in a diamond. We split up into four teams. Each team had to complete a combined number of reps and started at a different base. The numbers below are per pax. Once each team reached their starting base, they moved on to the next inning. All the teams pushed hard and got all the way to the 8th inning. I will need to adjust in the future to make the game winnable.

Home

• 1^st Inning – 20 Squat to High Pull
• 2^nd Inning – 20 Squat Thrust-to-Overhead Press
• 3^rd Inning – 20 Goblet Squat
• 4^th Inning – 30 Squat to High Pull
• 5^th Inning – 30 Squat Thrust-to-Overhead Press
• 6^th Inning – 30 Goblet Squat
• 7^th Inning – 40 Squat to High Pull
• 8^th Inning – 40 Squat Thrust-to-Overhead Press
• 9^th Inning – 40 Goblet Squat

First Base

• 1^st Inning – 20 Lawnmowers (10 Left/10 Right)
• 2^nd Inning – 20 Swings
• 3^rd Inning – 20 Two Hand Row
• 4^th Inning – 30 Lawnmowers (15 Left/15 Right)
• 5^th Inning – 30 Swings
• 6^th Inning – 30 Two Hand Row
• 7^th Inning – 40 Lawnmowers (20 Left/20 Right)
• 8^th Inning – 40 Swings
• 9^th Inning – 40 Two Hand Row

Second Base

• 1^st Inning – 15 LBCs w/ Bell
• 2^nd Inning – 15 Freddie Mercury w/ Bell Press
• 3^rd Inning – 10 World War 2 w/ Bell
• 4^th Inning – 20 LBCs w/ Bell
• 5^th Inning – 20 Freddie Mercury w/ Bell Press
• 6^th Inning – 15 World War 2 w/ Bell
• 7^th Inning – 25 LBCs w/ Bell
• 8^th Inning – 25 Freddie Mercury w/ Bell Press
• 9^th Inning – 20 World War 2 w/ Bell

Third Base

• 1^st Inning – 20 Two Hand Curls
• 2^nd Inning – 20 Tricep Extensions
• 3^rd Inning – 20 Overhead Press
• 4^th Inning – 30 Two Hand Curls
• 5^th Inning – 30 Tricep Extensions
• 6^th Inning – 30 Overhead Press
• 7^th Inning – 40 Two Hand Curls
• 8^th Inning – 40 Tricep Extensions
• 9^th Inning – 40 Overhead Press

Mary

Five penalty burpees for one late PAX. I will not mention his name (quack quack).

COT

27 PAX (6 Respects)

Announcements:

• Raleigh CSAUP – 6:15am – March 14 – Fletcher Park
• Construction work in Burgaw – 6:30am – March 21 – Healing Transitions
• Q-Source FMJ Wake Zone – 6:45am

Prayers and Praises

• YHC Adoption may move up to November, but we are still waiting on the exact date. Prayers for patience and resting in God’s timing.

YHC took us out