First Base’s Baseball WOD

Conditions ~ 70. Pleasant, but not quite as nice as the slightly cooler temps earlier in the week, IMHO.

First time on Q at the Plank, I’d had planned a workout last weekend and then decided to go away from it after trying to fine tune it last night while watching the Braves get destroyed by the Dodgers. Between lack of sleep and some head and chest congestion, definitely felt I was on the struggle bus this morning.

COP
20 SSH, IC
20 Tempo Squats, IC
15 Thru The Tunnel.
15 Windmills
20 Imperial Walkers
22 Merkins, OYO
15 LBAC FWD/RVS
20 Grady Corn

The Thang

Monkey Shockers
Lap
20 Dips
20 Squats
20 Mountain Climbers
Lap
20 Decline Merkins
20 Lunges
20 Flutters
Lap
20 Incline Merkins
20 Squats
20 Big Boy Situps

Everyone grabbed a coupon and gathered at the Goal Line for

Jacobs Ladder
Rifle Carry to the 10 and complete 5 Curls
Rifle Carry to the 20 and complete 10 Rows and 5 Curls
Rifle Carry to the 30 and complete 15 Squats, 10 Rows and 5 Curls
Rifle Carry to the 40 and complete 20 Overhead Presses, 15 Squats, 10 Rows and 5 Curls
At this point we changed direction and worked  back towards the Goal Line.
Rifle Carry to the 30 and complete 15 Squats, 10 Rows and 5 Curls
Rifle Carry to the 20 and complete 10 Rows and 5 Curls
Rifle Carry to the 10 and complete 5 Curls
Rifle Carry back to the Goal Line

Rerack coupons

Stairs
Alternated between every step and every other step up each of the four flights of stairs.

Mary (Pax Choice)
15 Box Cutters (YHC)
10 Pretzel Crunches, each side (Castaway)
15 Dying Cockroaches (Candy Cane)
15 Freddie Mercury’s (Mr. Miyagi)*
15 Heel Touches (Fergie)
15 Makhtar N’ Diayes (YHC)**

COT

Count O Rama

Name O Rama

Announcements
F3 Campout Weekend this weekend at MB State Park
Samaritan’s Purse – Operation Christmas Child through 11/27
Freed To Bleed, 10/29 at St. Marks Coptic Church
Halloween Convergence at Warthog, 10/30

Prayers

Always an honor to lead.

-1st Base

* Mr. Miyagi had a different name for these, Marvin Hagglers maybe?

** Was told they did the same exercise the day before and they were called hydraulics