YHC stepped in to pinch hit as Q this week at the Honeybadger so we went with a baseball themed workout.

WARM UP
Dynamic moving warm up involving bear crawls, crab walks, lunge walks, and twisting bears to limber up the hips and shoulders.

MAIN EVENT
Play ball!

The ball game consists of 9 innings. Each inning lasts 3 minutes with 1 minute in between innings. During each inning, the PAX cycle through as many sets as possible of 3 exercises. Each set includes 9 reps per exercise.

Inning 1: Side Shuffle Hop, Windmill, Imperial Walker
Inning 2: Windmill, Imperial Walker, Squat
Inning 3: Imperial Walker, Squat, Derkin
Inning 4: Squat, Derkin, Step Up
Inning 5: Derkin, Step Up, Dip
Inning 6: Step Up, Dip, Jump Lunge
Inning 7: Dip, Jump Lunge, Diamond Merkins
7th Inning Stretch – stretch for 5 minutes
Inning 8: Jump Lunge, Diamond Merkin, Nolan Ryan
Inning 9: Diamond Merkin, Nolan Ryan, Balls to the Wall (9 second hold)

Fortunately, the game didn't go to extra innings, which would have included 1 burpee for every loss suffered by my Orioles this season.

COT
Good luck and prayers to the PAX tackling the Rambler Ruck this weekend. May you have decent weather and a safe but challenging event. Prayers to Theologian's daughter, who will need to be sedated for a medical procedure.