Relief Pitcher

Preamble:

Woody had a last second commitment and needed a sub.  I ran in from the bullpen to take over.

I told the PAX to bring kettlebells if they have them.  I’ll have extra.

By the start of the beat down, everyone had a kettlebell.

Warm-O-Rama:

Imperial Walker x 15

Mountain Climber x 10

Sungods x 20

J-Lo’s x 10

Weed Picker x 10

The Thang:

PAX walked our kettlebell down the trail.  On the way to the pull-up station, we stopped 3 times.  Each time we stopped, we did 15 kettlebell swings.  When we approached the pull-up station, then baseball diamond, there was a white board with instructions and a few lights.  The instructions read as follows:

Rep Count: 25, 20, 15, 10

Round 1: Dips + w/KB, Curls in a squat position

Hot Lap (around the outside of the baseball diamond)

Round 2: Step-ups + w/KB, Skull Crushers in the squat position

Hot Lap

Round 3: Incline Mercans + w/KB, “Push-Outs” in the squat position

Hot Lap

Round 4: Decline Mercans + w/KB, Overhead Press in the squat position

We gathered the board, lights and kettlebells and headed back to the flag.  At the LAX field, we stopped once, did 15 KB swings + 10 Mercans, then continued.

Back at the flag, with 30 seconds left, we did one last round of 15 KB swings.

COT:

Unspoken prayers for Zima’s M.  Prayers for Short Circuit as he’ll be heading to Louisiana today, then heading up tomorrow.  Safe travels.

Naked-Man Moleskin:

The group busted their butt this morning.  Thankful for the PAX.