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YHC was excited to return to HOP for an annual F3Churham Baseball Q. YHC drove to the Queen City the evening prior to support the Tar Heels in Border Battle with the South Carolina Gamecocks on the Diamond at Truist Field…YHC pre-blasted that the outcome of that contest, would have a magnanimous impact on the tone of the Q. Unfortunately, for YHC and the HIMS of HOP, the Heels lost 2-1.
Crabcake completed a solo EC 5ishK…then…
Warm-Up
SSH IC x 20
IW IC x 10
HB IC x 10
Arm circles IC x 20 (forward little/big, backwards little/big)
Michael Phelps IC x 10
WMH IC x 10
Windmills IC x 10
Slow squats x 10
Mountain Climbers IC x 20
T-Merkins pyramid to 11 (111 total) (mumble chatter peaked during this…)
The PAX were instructed to count off and remember their number, then mosey around the Church to the steel pile to grab their piece.
The Thang
YHC reprised the Baseball theme that had been used in the past…
The concept was to have each PAX rotate through the various baseball positions and do themed exercises with the coupon using the large parking lot at the end of the lot furthest from the road as the baseball diamond.
The PAX were instructed to go the position that corresponded to their count-off number.
The PAX who had just completed the batter position reps would serve as the timer and use their preferred mode of travel to 1st base, which included bear crawl, lunge walk, traveling burpee (OPEC w steel!!!), and murder bunnies
With 12 PAX, this was the rotation:
1st position – pitcher (AMRAP front raises, with weight outstretched)
2nd position – catcher (AMRAP squats)
3rd position – batter – (AMRAP twists, with weight outstretched)
4th position – travel to 1st base position various modes
5th position – 1st base (AMRAP lunges stretching the steel forward at the low point of the lunge )
6th position – 2nd base (AMRAP bent over rows)
7th position – 3rd base (AMRAP curls)
8th position – Short Stop (AMRAP "Kettlebell" Swings)
9th position – Left Field (AMRAP tricep extensions)
10th position – Center Field (AMRAP jump squats)
11th position – Right Field (AMRAP shoulder press)
12th position – Bull Pen (AMRAP burpees) then to Pitcher position
We were able to complete two full rotations and some solid opportunities for mumblechatter.
The PAX returned the steel and circled up for:
Mary
Flutter kick IC x 30
Zulus IC x 20
Heels to Heaven IC x 10
COT
Support the run for Malawi
Enjoy those moments of awe
9 for coffeeteria at Bojangles
Aye