I was prepared to reprise the F3 Churham Baseball workout I've done in years past. Thanks to Crabcakes Pre-blast, it reminded me of the amazing baseball season my beloved Diamond Heels had…they won an unexpected ACC Championship in defeating the vaunted Virginia Tech Hokies, College World Series participating Notre Dame Fighting Irish and the rival NC State Wolfpack.

Two Stout pax showed up, and Crab Cake ran a lonely EC 5k (Rumor that he was running 5:30 miles)…and YHC leaned in to the smaller more intimate group.

YHC conveyed a plan to do 15ish minutes of cardio, 15 minutes of coupons and 15 minutes of Yoga/Core and invited the Pax to offer suggestions about what they did (or did not) want to work out.

Warm-Up
SSH IC x 20
Arm Circles (forward, backward, big little) IC x 20
Willie Mays Hayes IC x 10
Slow Merkin IT x 10

Slow Mosey around the outside of the parking lots surrounding the church and finish up in the parking lot near the steal pile

The Thang
We were going to take three trips up the parking lot
1 – Bear Crawl up, then crawl bear back down
2 – travelling burpee (triple jump/double merkin burpee), run back down
3 – sprint up the hell, backwards run back

Proceed to the steal pile and to complete the following
(All with the weight)
Johnny Dramas x 20
Sumo Squat x 10
Thruster x 10
Deadlift IC x 10
Curl (with exaggerated wrist flexion) IC x 10
Overhead Triceps extension IC x 20
Reverse grip biceps curl IC x 10
Chest Press IC x 10
French Curl IC x 10
Upright Row IC x 10
Bent over Row IC x 10
Swing/Low to hi IC x 10

We had 15 minutes for core & Yoga.

We completed
LBC IC x 10
Flutter kicks IC x 25
Heels to Heaven IC x 20

We then moved to Yoga
We focused on movements of the spine wen through the following exercises =
Lotus pose (extending neck after each exhale)
Cat-Cow Stretch (upwards and downwards)
Cat-Cow Stretch (sideways)
Thread the needle.

COT

It was nice to have a smaller group – where we could have some deeper conversations. Nails had a promising interview and prayers to his M's M as she works through the transition..

Grateful for this group!

Aye!
Boucher