AO: The Colosseum
When: 06/07/2025
Number of Pax: 14
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
Rickey Henderson was one of my favorite baseball players when I was growing up. I saw a picture recently of his rules for a long career, and I thought it would make for a great F3 workout.
Warm-O-Rama
Jog in place while going over the introduction, disclaimer, mission, core principles, and credo. After our siteQ, Spit Valve got the count and went over the safety info, we moved into moving WoR around the run route, with stops for good mornings, WMH with arm extensions, and TIE fighters.
The Thang
Rickey had 4 rules for a long career: run 3-5 miles every other day, do 200 sit-ups and 100 push-ups a day, stretch before bedtime, and eat plenty of ice cream. For today’s beatdown, we broke that up into manageable chunks, and picked up the 6 after each run.
- Run around the path around the playground (first two times we did two loops, about a half-mile, and then just did one loop for the rest of the time). Pick up the 6.
- 15 merkins
- 30 big boys
- Repeat until Mary.
Mary – 3 minutes of stretching with core holds.
Circle of Trust
Nothing too deep today. Just talked about how I love baseball and baseball stats, and I read through some of Rickey’s career highlights. And then we finished with some ice cream, because if it’s good enough for Rickey, it’s good enough for me.
Naked Man Moleskin
Thanks Spit Valve for having our 6 today. And shout out too Dr. Feelgood and Pheonix for leading us in a few exercises today.