Eleven, yes, 11 F3 RVA All-Stars showed up to Batteau Stadium for a beatdown and some baseball. Batter up:
Mosey to outfield for COP: Helicopters x 10 / Willie Mays Hayes x 9 / LBCs x 10 / Scorpion Kicks x 9.
First Base: Cleveland Indians Run around the outfield. One of the hilliest outfields in the bigs according to Swirly, and YHC agrees.
Second Base: Touch ’em all: 1st base – 10 burpees / 2nd base – 20 merkins / 3rd base – 25 American Hammers (2-count) / Home Plate – 30 WWIIs. Run to 1st. Exercise. Back to Home Plate – 1 burpee. Run to 1st base. Exercise. Run to 2nd base. Exercise. Repeat until you touch ’em all. Finish at Home Plate. 5 burpees at each bag back reverso, ’rounding the bases. Finish back at home plate.
Third Base: 12 minutes of Pain (make that 11): 1st base – hold six inches for 3 minutes. Crabwalk to 2nd base. Hold elbow plank for 3 minutes. Lunges to 3rd base. Due to time constraints, YHC shook off the pitch and went with SSHs for 2 minutes. Backwards Lunges to Home Plate. Arm claps for 3 minutes. Sounds easy. Not so much.
Home Plate: Time to give the boys a break. Whiffle Ball – F3 Style! 5 pitches for each batter. After 5th pitch, batter calls a 1-5 exercise. WWIIs, Burpees, Dying Cockroaches, Knuckle Merkins, HR Merkins, and others were called.
Back to the Dugout (Flag).
Announcements: Puppy Pile this Saturday at 7:05
YHC is proud to celebrate two milestones today. First and foremost, my son, Shark Bait, turns 8. The greatest gift I’ve ever received is him. He teaches me so much everyday. Happiness, gratitude, understanding, and much, much more. Love you buddy! Also, YHC posted for the 100th time today. Looking back on day one, and thinking about how far I’ve come physically and spiritually in such a short period of time is awesome! Thanks to each and every one of you for playing a role. YHC could not have done it without you.
I think F3 workouts are best summarized as butt kicking workouts with fun sprinkled in. That was my goal for today. Hope y’all enjoyed the time. I know and I did. Thanks for letting me lead today.