May 25th, 2019 By Shooter

The sun rose over Dorton Park on this summer like morning, where the Boys of Summer, 12 men and an FNG gathered to participate in the national pastime, F3 style

Warm-o-rama

After the disclaimer, we headed off for a short mosey along the path, around and into the tennis courts.  The warm-o-rama consisted of:  SSHs (x20 IC), Finkle Kicks (x10 each leg), ISTs (x15 IC), Abe Vigodals (x5 IC)

The Thang

The men took the field for some F3 Baseball.  Here’s the boxscore from each inning of the game:

• 1– Sumo squat walk– Walk to each base doing the sumo squat walk or other movement style: at 1st base we stopped for LBCs x15 IC, off to 2nd base for Merks x15 IC, then to 3rd base for LBCs x15 IC and headed to home plate for Merks x15 IC
• 2– Quadraphelia– 1st Squats x10 IC, 2nd Mtn Climbers x10 IC, 3rd Squats x10 IC, Home Mtn Climbers x10 IC
• 3– Frog jumps– 1st Freddie Mercs x10 IC, 2nd Star Jumps x10 IC, 3rd Freddie Mercs x10 IC, Home Star Jumps x10 IC
• 4– Leisurely stroll– 1st burpees x10, 2nd The Ws x10 IC, 3rd burpees x10, Home The Ws x10 IC
• 5– Bear crawl – 1st KGBs x10 IC, 2nd Dry Docks x10, 3rd KGBs x10 IC, Home Dry Docks x10
• 6– Lunges– 1st Merks x10 IC, 2nd Monkey humpers x10 IC, 3rd Merks x10 IC, Home Monkey humpers x10 IC
• 7– Time to get out of those seats for the 7th inning stretch. We started with a group of nice slow group of Pickers x5 with a stretch/reach to the sky. With temps rising and high humidity, a short hydration break was added with a short mosey.  Then back to the field to wrap up the game.
• 8 – Partner up for a wheel barrow around the bases – 1st Mtn Climbers x10 IC, 2nd WWIIs x10, 3rd Mtn Climbers x10 IC, Home WWIIs x10
• 9– Carioca– 1st Core Killers x10 attempted IC, changed to OYO, 2nd Flutter Kicks x10 IC, 3rd Core Killers x10 OYO, Home Flutter Kicks x10 IC
• 10th Inning – a little extra innings this morning that ended with a walk-off double by doing burpee broad jumps to the bases

Mary

Back to the clubhouse for some Mary, consisting with some Homer to Marge and various stretching to end the game.

Moleskin

Prayer requests to Lance Fenderson, 15 year suffering from spinal cord injury from a lacrosse game and his recovery at a rehab facility in Atlanta.  Prayers for all of the out of town guests and first responders at the race this week, especially with the high temps and for pax in our region with employment needs.

It was an honor to lead this great crew this morning.  Hopefully all of those “on your 6” exercises in the wet grass for a cool down were well received.  Really enjoy being able to get out in the mornings with this great group of guys all with the goals of bettering ourselves in many ways.

~ Shooter

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