3 Up, 3 Down with Coupons

AO: Bad Apple

When: 09/21/2020

QIC: Woody

PAX (9): Pass Interference, Rusty, Sprocket, Betty Crocker, Snax, Turbine, Heidi, Goat


As college football starts and the morning temperature drops, it was time for one last hurrah of tribute to the boys of summer on the baseball diamond.  And, since YHC was certain the the week 4 IronPAX Challenge BD would be another killer, this workout would be simple…yeah right.

YHC planted the shovel flag, set up the white board with the BD and made sure that everyone had their own coupon.

Monday morning, half awake, expressionless faces on the PAX…Let’s do this!


We started with a little mosey around the parking lot to get the blood flowing.

Arm circles front & back

Side Straddle Hop x 11

Toy Soldiers x 11

Mountain Climbers x 11

Then a little mosey to the baseball diamond…with our cinder blocks.

The Thang:

YHC starts a very aggressive Alt Rock playlist for the PAX to enjoy.

Partner up and each team pick a base or home plate. YHC read out the baseball themed BD to some confusion.  (There would be no more confusion after the BD…just anger)

In the spirit of 3 up and 3 down in an inning of baseball, and 27 outs for each team.

One partner would do exercises in order with a cinder coupon while standing UP:

27 Thrusters, 27 Side Lunges, 27 Lt. Dans

The other partner would do exercises in order DOWN on the ground:

27 HRR Merkins, 27 WW1 Situps, 27 Plank Jacks

After completion, both partners run the bases in unison, pick up their coupons and head to the next base. Rinse and repeat for BASES – 1ST, 2ND, 3RD

EXCEPT FOR HOME PLATE….Pair of partners would do 27 Blockees on the UP and 27 LBCs on the DOWN.  Yummy!



Very quiet group this morning but we prayed for the local public school staff and students as they start in person education later in the day, those awaiting word on job situations, and for Betty Crocker’s safe return to his AO in Savannah.

Naked-Man Moleskin:

It is a privilege and always enjoyable for the opportunity to lead these fine men and have a tremendous amount of fun planning the BD and the playlist.  Still a little sore as your YHC communicates the Backblast.  On to the next one….Woody…OUT.

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