04/12/2021 - Iron Lion - Baseball
AO: Iron Lion
When: 04/12/2021
PAX:
Number of Pax: 21
Pax Names: Baby Hands, Baywatch, Bootlegger, Callahan, ChainLink, Chazz, Dorn, Glass Joe, Happy Meal, House Arrest, Mellencamp, Mr. Belding, Mr. Nice Guy, Nosejob, Porch Pirate, Riunite, Sulley, Tractor Beam, Urban Cowboy,
DR Names:
Number of FNGS: 0
FNG Names: Bear Spray, Ticker Tape
QIC: Sputnik
Introduction
I arrived at Iron Lion about 4:50 to check out the condition of the infield. Fortunately, it didn’t rain as much as forecasted on Sunday and the field was in good shape. Measured off 90 feet and setup a cone at each base plus homeplate. Checked out the lighting at the field and headed over to the parking lot to go over the plan with Sulley. The PAX started pulling up (a few were already there when I pulled in at 5:00). 5:15 time to play ball!
Warm-O-Rama
We started out with some minor league warmups – exercises in multiples of 7.
Motivators – 7
Tappy Taps – 7
Abe Vigodas – 14
Goofballs – 14
The Thang
Mosey with coupon to the baseball field. Nine innings = 9 rounds of exercises followed by a trip (or 2 or 3) around the bases. Explained the plan to the PAX. There would be an exercise in a multiple of 9, starting with 81, and descending by 9 in each subsequent round. After each round we would run 1, 2 or 3 laps around the bases.
Inning 1:
Arm circles – IC – reminded the PAX to keep their arms up for the entire round of 81. Forward circles (16), reverse (16), seal claps (16), overhead claps (16), Moroccan Nightclubs (17). Rifle Carry one lap.
Inning #2:
SSH – IC – total of 72; Rifle Carry one lap.
Inning #3:
Plank Jacks – on my count – total of 63; Rifle Carry one lap.
Inning #4:
On my down – Coupon Dips – 27; Run one lap; Repeat for a total of 54 dips and 2 laps.
Inning #5 –
On my down – Merkins – 15, Urkins – 15, realized that this was a good time for a break so run 1 lap. Continue with 15 durkins and run 1 lap; Total 45 exercises and 2 laps
Inning #6:
Chest press – on my up – 36, run 2 laps
Check the time – we’re running a little behind my plan so I modified from running 3 laps to 2 laps for the final 3 innings.
Inning #7:
7th inning stretch – Tricep stretch (15 seconds each arm), Standing hamstring stretch (30 seconds), Seated shoulder squeeze (5 for 3 seconds); 2 laps around the bases
Inning #8:
Coupon curls – on my up – 18; run 2 laps
Inning #9:
Motivators – 9; we’re short on time so no more laps. Grab your coupons and mosey back to flags.
Plank for 1 minute. Recover/recover
Circle of Trust
Sticking with sports theme, I spoke about how coaches, GM’s and players always talk about focusing on the details. The details are often the difference between winning and losing. As an example, a baserunner taking a slightly longer lead because the pitcher has a slow delivery, thus allowing him to go from 1st to 3rd on a hit instead of only 1st to 2nd. Another example from football is how a lineman uses hand position to gain leverage.
The point is that while we don’t score our day by wins and losses, how well we accomplish our tasks often comes down to the details. I encouraged the PAX to find the details in their work, their families or any other of their endeavors that help them get a little bit better.
Naked Man Moleskin
Thanks to everyone that came out this morning. I was thrilled that the rain stopped early yesterday and we could use the baseball field. Also, I had a couple false starts on the COT as forgot about announcements and then Name-o-rama. As I’ve only Q’d a couple times, I spend more time focusing on remembering the disclaimers at the beginning of the workout and my COT and lose sight of these other important aspects at the end of the workout. Thanks to the PAX that kept my on track.