07/29/2020 - The Complex - Batter Up! Home Run Derby At The Complex!
AO: The Complex
When: 07/29/2020
PAX:
Number of Pax: 13
Pax Names: Blueprints, Flush, Good Hands, Marla Hooch, Mendoza, Putz, Sparky, Tailspin, Wet Wipe, Woodwind,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blues Clues
Introduction
The far west field grass was cut, lines were painted, and the foul poles were up…the flag in left hung high and still with no wind in the gloom…the temp was rising as the sun rays stretched across the diamond and down the hill the PAX made their way to play ball…
The perfect conditions for our F3 Home Run Derby.
Warm-O-Rama
Teresa (Series of stretches including IT Band and Lunge Stretches)
Side Straddle Hops
Arm Circles
We mosey’d to the baseball field for some continued running warm up exercises including High Knees, Butt Kicks and Karaoke for 60 yards.
The Thang
Thang 1 Run Derby (10 Minutes)
PAX lined up on left field foul line…
- Flying 60’s – 20 Merkins to Jog 20 Yards then sprint 40 yards (3 Sets)
- Delayed Steals – 20 Squats to 2 Hops & a 60 Yard sprint (2 Sets)
- Y Drill Burpee Waterfall – 1st PAX sprints 60 yards to 20 yard Y Split, 2nd PAX waits to Y Split and does the same, 3rd PAX follows the same, etc. (All other PAX are doing continuous Burpees until all PAX have finished their 60 Yard Y Sprint. Way to close it out Good Hands!)
Thang 2 Home Run Derby (25 Minutes)
- We split into 4 groups…one at each base with a coupon.
- Group at Home Plate led off the Home Run Derby.
- Each PAX gets 3 pitches while all other PAX not up to bat are doing either Side Straddle Hops or Burpees. (We had 13 PAX rotating around the bases and stepping up to the plate for their turn.)
- Zero Home Runs = 30 Penalty Reps, One Home Run – 20 Penalty Reps, Two Home Runs – 10 Penalty Reps, Three Home Runs = Mosey reward to next base.
- Penalty Exercises included: Thrusters, Curls, Bent Over Rows, Coupon Swings, Overhead Presses & Chest Presses
After everyone went, we closed with an additional 10 burpees and Home Run trot around the bases and some Mary highlighted by “Nolan Ryan’s”…yeah brother!
Circle of Trust
Today was a tribute to my cousin Keith. Keith died in March of 2019 due to cancer and was just turning into his 50’s. He left behind his wife and daughter. He had so much more life to give. Keith was one of the MOST passionate people I knew. At family parties, he was always smiling, always asking questions, always bringing the energy, and always having fun. And at Shipbaugh parties, our last name, we often centered that energy around sports conversation (or arguments) and usually it was based on baseball. Keith loved baseball. He was a White Sox fan. An umpire as a side job but most importantly, he was a husband and a father.
This past November, I went to his daughters birthday party. This was her first birthday without her father as Keith had already passed. Our family showed up in support and what I want to share with you all today is something I saw Keith had written and framed for his family to read.
These, were the words of a dying man to his family he knew he would soon leave behind.
I won’t share the whole script but I will paraphrase the last words he left for his family:
“The last thing I want to say to you as you live your life is…do what makes you happy…do what makes you happy.”
Gentlemen, our time on this planet is special. To me, playing baseball makes me happy so thanks for coming out for some run, gun, and fun at the AO today. As my cousin did, I leave you with the idea to go out today and “do what makes you happy.” Thank you.
Aye. Aye.
Prayers for Wet Wipe’s father in law, Flush’s buddy and for my cousin Keith upstairs. If heaven has a baseball game today…I know you’re there brother. Miss you man. God bless.
Naked Man Moleskin
It came down to Sparky vs. Statesville in a Derby-off as both hit 2 Home Runs in Round 1 to lead. However, it was Statesville’s solo shot that crowned him Derby Champion for the day. Bombs!
Shout out to Wet Wipe for the longest home run in Round 1…close to a 450ft blast down the left field line…(130ft maybe with the wiffleball)
Thanks for playing ball today fellas…