Yankee Doodle

The morning gloom was muggy, the sky was star filled and the mosquitos were a biting.

After the F3 core principles and a quick disclaimer were presented, the PAX began the usual Mosi around the parking lot.  The Mosi included karaoke’s, butt kickers and toy soldiers.

COP:

  • SSH’s
  • Strawberry Pickers
  • Windmills
  • Arm Circles
  • Overhead Claps
  • Jimmie Dean’s

The Thang:

A quick mosi to the Nolan Basketball courts to perform:

BEARPEE’S (Yogi BerraPee’s to fit this theme)

(4:1 ratio of Bear Crawl to Burpee)

The travel method from baseline to baseline is as follows:  1 Burpee followed up by 4 count bear crawl.  At the following baseline the PAX performed 10 LBC’s / 10 Gas Pumps.  Rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees.

  • 4 Bear Crawl / 1 Burpee (baseline to baseline)
  • 10 LBC
  • 10 Gas Pumps
  • 8 Bear Crawl / 2 Burpees (baseline to baseline)
  • 10 LBC
  • 10 Gas Pumps
  • 12 Bear Crawl / 3 Burpees (baseline to baseline)
  • 10 LBC
  • 10 Gas Pumps
  • 16 Bear Crawl / 4 Burpee (baseline to baseline)
  • 10 LBC
  • 10 Gas Pumps

 

After a quick drink the PAX headed over to the Tennis courts to continue the beat down:

Slugger (Run DMC)

Using the 2 Tennis courts as a square, the PAX would Run from 1st corner to the 2nd corner, jog from the 2nd corner to the 3rd corner, Run from 3rd corner to the 4th corner, jog from the 4th corner to the 1st corner.  Then at the 1st corner immediately do perform the exercise as listed below.

  • Run/jog/Run/jog
  • 20 Diamond push-ups
  • Run/jog/Run/jog
  • 20 Monkey crunches
  • Run/jog/Run/jog
  • 20 Carolina dry docks
  • Run/jog/Run/jog
  • plank wait for the six
  • RINSE & REPEAT

the Ruth/Mantle/Maris (Homerun kings – Around the Bases)

Staying at the tennis courts, this time the PAX ran in the opposite direction, the tennis courts became a huge baseball diamond and used the corners were bases (1st base, 2nd base, etc…)

The goal is to hit the cycle with the homerun ending the cycle.  We will assume it is an inside the park homerun, because the intent is to sprint around the bases.  We start off one person at a time, with the next person waiting until his team member passes first base, each player continues in the same fashion.

  • 1st time around is a single:  sprint to first, jog the rest of the way.
  • 2nd time around is a double:  sprint from homeplate to 2nd, jog the rest of the way.
  • 3rd time around is a triple:  sprint from homeplate to 3rd, jog the rest of the way.
  • 4th time around is a homerun:  sprint all bases

As an added twist, you are allowed to pass the person in front of you during your sprint portion only, not the jogging portion.  If you pass someone, that person has to immediately stop and do 5 burpees.  Unfortunately, by this time in the beat down, the PAX were unable to accomplish this task.

After one round of the Ruth/Mantle/Maris’s, the PAX performed a round of Mary’s (aka Marilyn Monroe’s according to Bing to fit in nicely with the Yankee theme)  All the PAX contributed to the pain.

The Thang concluded in the usual COT (circle of trust)  which, by the way, separates this workout from all others.  Continued pray requests for James and also for Pinchers M going to the doctors this Friday for tests.  There are a lot of upcoming races and events to get plugged into.

I have to end with a quote from the great Yogi Berra, “Keep trying.  Stay humbleTrust your instincts.  Most importantly, act.  When you come to a fork in the road, take it.”

F3 Suncoast