THE SCENE:
Partly Cloudy, 49 ℉, Humidity 91%, Feels like 48 ℉, Wind Speed 3.7 mi/h, Wind Direction ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stolen from @Lancelot – F3 Suncoast. (http://f3suncoast.com/2020/05/07/this-aint-no-peanuts-cracker-jacks-boys/) Modified a bit and used the Softball field. Instead of bases, home and the three outfield positions used as stations (bases).
“Let’s Warm-up out in the Outfield for a few” – or in AO parking lot.
- 15 Michael Phelps
- 15 Arm Circles Front/Back
- Motivators from 6 (4 count)
- Mosey to CMUs
“Play Ball!” on Softball Field
Start at Home Plate, ( RF, CF, or LF small groups)
a. 25 Merkins
b. 25 Overhead Presses
c. 25 Chest Presses
d. Second Set :Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases
g. Pick Up Coupon, Mosey to 1st Base
1st Base (All do these as group pretending to be at home. Then rotate counter clockwise. Or four stations.)
a. 25 Squats
b. 25 Lunges
c. 25 heel raises
d. Second Set Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases
g. Pick Up Coupon, Mosey to 2nd Base
2nd Base
a. Colt 45s (15 Curls x 3 Positions)
b. 15 Blockees: burpee w/ coupon
c. 15 Bent Rows
d. Second Set Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases
g. Pick Up Coupon, Mosey to 3rd Base
“There’s no Crying in Baseball”
3rd Base
a. 25 Mountain Climbers
b. 25 Thrusters
c. 25 Monkey Humpers
d. Second Set Repeating Exercises Above
e. Finish with 10 SSH
f. Mosey 1 Lap Around the Bases to Home
g. Pick Up Coupon, & Mosey to F3 Home Base: Flag for COT
Round of Mary
1. 20 Big Boy Sit-Ups
2. 30 LBCs
3. 20 American Hammers
4. 30 Freddie Mercury’s
5. 20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Fun look at comparison of Baseball and Christianity. Using http://gregburdine.com/baseball-christianity-5-similarities/
MOLESKIN:
ANNOUNCEMENTS: