YHC saw an opening for the upcoming Q the week before and decided to jump on it before someone else took it and YHC talked himself out of it. Had all weekend to prepare and preblasted Slack about the Touchy Feely theme to stir some PAX curiosity.

5 PAX for EC Murph Training & 3 PAX for EC Run.

Warmup

SSH x 20 IC
Good morning x 10 IC
Willie Mayes Hayes x 10 IC
Mountain Climbers x 10 IC
LBAC x 10 IC
Reverse LBAC x 10 IC
30sec OYO while YHC introduced Touchy Feely (bullpen session to get a feel of your motion and some touch on the baseball i.e. grip, finger pressure, thumb placement, release point, etc)

Thang 1

PAX were instructed to run to brick pile (the long way around the school) and grab 2 bricks

Set 1: regular grip (palm on large flat side)

1. Brick Bodybuilders x 5 8IC
2. Forward lunges with curl x 10 IC
3. Lateral shoulder raises x 15 IC (2 count up, 2 count down)
4. Ground to overhead squat thrusters x 20
5. Bent over flys x 25 IC (break at 13 for back extension stretch)

Bricks on ground, sprint around school or alternating shoulder taps

Set 2: modified grip (palm on long, skinny side)

Sprint around school with bricks, back to pile, and reconvene along Woodland Groove.

Thang 2

PAX were instructed on how they were going to get their full touch on with some curb and pavement. Obviously, a major portion of this segment was 21 PAX in the road which posed a problem. YHC instructed when ‘car’ was yelled, PAX were to stop, sprint to sidewalk and begin a called out exercise safely on the sidewalk. This was rather boring to YHC so analogy was given that we were players ‘messing around not doing exactly what they were supposed to be doing’ (PG13 version on site) and the car was the coach. All athletes know you have to work harder when the coach is watching so all sidewalk exercises were performed until the ‘coach’ was out of sight. Curb/pavement exercises would then resume.

Exercise on left curb, movement to right curb, exercise on right curb

1. Derkins x 15 –> bear crawl –> erkins x 15 (crawl bear back) x 2
2. Dips x 15 –> crab walk –> homer to marge x 15 (walk crab back)
3. CDCs x 15 –> gorilla walk –> curb toe touches (walk gorilla back = PAX favorite)
4. SL Pistol squats x 10ea –> lunge walk –> mountain climbers (reverse lunge walk back)

No recollection now of when ‘coach’ stopped by but had 3 appearances total. Exercises were freddie mercuries, SSH, & can’t remember!

PAX circled back up for Mary

Mary

1. Flutter kicks x 25 IC
2. LBCs x 25 IC
3. Homer to marge x 10, left leg out x 5, right leg out x 5, regular x 10 (holding at top)

Announcements

1. Run for Malawi: unknown donor matching dollar for dollar contributions: https://runsignup.com/Race/Register/?raceId=108722

Moleskin

1. thumb position changes everything
2. sometimes you gotta take it slow to maximize feel
3. don’t stop experimenting

This applies to other things besides pitching grips. AYE!