Q: Dovetail
PAX: Platypus, Mash, Hyzer (70/200), SUDS, Dovetail
FNGs: None
COUNT: 5
CONDITIONS:cool
WARMUP:Slow and low squats, SSH, weedpicker, windmills, bAC, mosey
THE THANG:Home Plate (Batter Start):
1.Each round begins with the designated “batter” performing 10 Burpees.
Immediately after the burpees, the batter sprints to First Base to join that group.
First Base: – Focus on shoulder and core strength
Exercise 1: Overhead Press (Air Press): 15 repetitions. Focus on controlled movement, mimicking the throwing motion.
Exercise 2: Coupon Curls
Exercise 3: Coupon Swings
Second Base: “The Slide” – Focus on lower body power and agility.
Exercise 1: Squats: 15 repetitions. Maintain good form, going as low as comfortable.
Exercise 2: Lateral Lunges: 10 repetitions per leg. Step out to the side, keeping the other leg straight.
Exercise 3 Big Boy Sit up
Third Base: “The Hot Corner” – Focus on quickness and core stability.
Exercise 1: Jump Rope
Exercise 2: Mountain Climbers:
Exercise 3: Flutter Kick
Lighting round. Run bases suicide style, five reps at each base pax choice
MARY: coffin sit up, rope climbers, Superman, merkins, Roman candle
ANNOUNCEMENTS:suds going away Sunday 18th at Platypus home
COT: Mash ministry choices, pax health, and missing pax