Welcoming Birmingham DR PAX to the Alpha

Preamble:

Perfect day for the BD.  Instructions given to bring a cinder, and QIC brought extras.  Stadium closed again…so had to modify accordingly.  Special K shows up 60 seconds late…disclaimer given, let’s go!

Warm-O-Rama:

13 x SSH

13x Hillbillies

13 Toy Soldiers

Mosey (butt kicks, Carioca)

Stop at pull up bars and do a morning call.

Mosey to flag in front of MHS.

Sun Gods OYO

13 x Abe Vigodas

Ring of Fire to 13

Mosey back to flag, coupons

The Thang:

Rifle carry to the back playground (instead of baseball diamond) as we needed to get a smaller coupon for one of the younger DR PAX.

Round 1:

Start at Home Plate and lunge to 1st base: 10 Man Makers (Merkin/Thruster)

Lunge walk to 2nd base:  20 Squats

Lunge walk to 3rd base: 30 Overhead Presses

Lunge walk to home plate and do 40 Curls

Round 2:

Side Lunge with block in front/facing the fence to 1st base: 10 Man Makers

Side Lunge facing OF to 2nd base: 20 Squats

Side Lunge facing home plate to 3rd base: 30 Crossover Merkins

Side Lunge facing infield to home plate: 40 curls

Rifle carry back to flag, alternating with farmer carries.

Captain Thor

Time

COT:

Prayers for Goose, Thrasher, and “Pop”, Hammy’s FIL who went to heaven and brought them to our AO.

Naked-Man Moleskin:

Always a privilege to lead the men of F3.  Eliminate the BB Reminder….out.