Cliff Notes – you know…build it and they will come.
AO: Thunder Chicken
BeatDown Date: 09/03/2021
PAX:
Number of Pax: 7
Pax Names:
Yazoo, Rip Cord, Knock Out, Badger, Doughboy, Stoner, me
Number of FNGS: 0
FNG Names: NA
QIC: 57
Introduction
Decided to go baseball theme this morning so that we could use the baseball field at the park. Had fun looking up some options and creating the workout. Even found a few new warmup options along the way!!!
Warm-O-Rama
Short mosey to circle up.
The 7 pax in attendance were all regulars, so when I got to the disclaimer and welcome I jokingly asked… are you guys good here? Need me to go through he whole schpeel? At that point, Stoner recommended a BD name change to “Cliff Notes”. Ha! Appropriate.
– Arm Circles
– Windmills (10 ic)
– Field goals! (Start with hands up to squat, arms reach behind) – (10)
– Bent leg body twist (lay on back arms out sides. Legs bent swing left and right) (12)
– The high jumper (hop to arms out, hop to arms up) (10 ic)
The Thang
Mosey to the baseball diamond.
All start with 15 “No Burpees” at home plate (it’s a burpee without the push-up)
– frog hop to first base
– there do 15 of each (merkins, BB sit-ups, lunges -hard way)
– frog hop back
– repeat “no burpees” 15 at home plate
– bear crawl to2nd base
– do the 15 of the 3 exercises above and bear crawl back to home
– 15 “no burpees”
– mosey to third base and do 15 of the 3 exercise above
– mosey back to home plant and do 15 “no burpees”
– sprint around the bases back to home. Complete 15 each of the 3 exercises above
– done
Mosey to the playground
– 20 pull ups
– 20 dips
– 20 arm raises (out to side and out to front is 1)
– then do 15 of each
– then do 10 of each
Indian run around parking lot then circle up for 6 MOM
– passed the ball for plank, Freddie Mercury, mountain goat mountain climbers, and v ups
Circle of Trust
– IPC reminder
– prayers for Dutch and Collin
Naked Man Moleskin
A few key takeaways:
Stoner recommended a beatdown name change to “Cliff Notes”. 😂. Guess you had to be there.
New requirement when I Q
…. A spotter (aka – someone to help read my notes).. oh boy
Not cool when mid workout on a dimly lit baseball field you see in the shadows someone watching you. All lived to tell about it
Lastly – no better way to start a Friday, and Go Hokies!!!