The BackBlast:

This workout had a baseball theme. We are currently in the MLB All-Star Break. I’m a huge fan, and baseball is what brought me into F3. I find a way to coach just about every youth sport, and coached Lowes’ son in baseball this season. I figured my VQ should follow that theme.

Warm-up

• Side Straddle Hops (25)
• Arm Circles (20)
• Circle Arms (20)
• Merkins (10)
• Monkey Humpers (20)

Long Mosey Around to Baseball Field #1

Baseball Field #1 Set

(2 Coupons pre-set at each base)

• Everyone start against fence in People’s Chair.
• Two people start at home plate and go around the bases.
  • Home Plate – 20 Overhead Press w Coupon
  • 1^st Base – 20 Merkins on Coupon
  • 2^nd Base – 20 Squats w Coupon
  • 3^rd Base – 20 Curls for the Girls w Coupon
  • After 3^rd base, go back to wall until you’re “at bat” again
• Continue around the bases 3 times, then end up back in People’s Chair

Long Mosey around the Field to Baseball Field #2

Baseball Field #2 Set

• Everyone start against fence in People’s Chair.
• Two people start at home plate and go around the bases.
• Instructions: Follow Instructions at each base, then sprint to next base
  • Home Plate – 10 Diamond Merkins
  • 1^st Base – 10 Bobby Hurley (Hand Slap Squats followed by jump)
  • 2^nd Base – 20 Plank Jacks
  • 3^rd Base – 8 Burbees
  • After 3^rd base, go back to wall until you’re “at bat” again
• Continue around the bases 3 times, then end up back in People’s Chair

Mosey back to Parking Lot 

On your 6s (Mary)

• LBCs (15)
• Freddie Mercury (15)
• Dolly (15)
• Plank (15)
• Left Plank (10)
• Right Plank (10)

COT