11/06/2021 - the_coop - Run the Bases 2.0 WO

AO: the_coop

When: 11/06/2021

QIC: Titanium


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Broadway, Fire Truck (2.0), Breezy, Songbird, Tex, Signs, Titanium


In celebration of the Braves World Championship win, we met on the hill at The Coop with a “baseball diamond” plus walk out songs for everyone!  It was a bit chilly, but we warmed up pretty quickly.  Signs even shed her outer layer!

After a quick warm up with Fire Truck’s walkout song, we divided up pax to each base.  One pax/team was the runner while all the others did the exercise at their base for AMRAP (As Many Reps As Possible) until the runner returned home.  Then everyone moved to the next base and another runner took off to run the bases.  Total of 3 rounds for all 3 exercise sets.

Broadway was the Fire Truck racer on our team (I couldn’t keep up!) and Tex kept the pace moving on her run.  Songbird and Breezy were having their own ab session while the rest of us moved through some arms and abs Round Robin!

Walk out songs included: Breezy, Nights on Broadway, Fire Truck by Rolie Polie Guacamole, I Saw the Signs, Songbird, and That’s Right (You’re Not From Texas).  We even played some songs for our other pax we are missing.  You might hear from us soon…

The Thang:

1 PAX runs bases while others AMRAP at their base


  1. Burpees
  2. Mountain Climbers
  3. Bicep Curls to Thrusters

1st BASE – ARMS – Mat / KB

  1. BG Push Ups
  2. Kettlebell Swing
  3. Tricep Extension

2nd BASE – LEGS – Weights

  1. Squats
  2. Curtsey Lunges
  3. Jump Squats

3rd BASE – ABS – Mat

  1. BG Sit Ups
  2. Leg Lifts
  3. Bicycles


Even when we’re not a baseball game watcher, we can still cheer for the Braves.  Even when we can’t do all the things others can, we can still cheer for and celebrate with them.  We should be the encouragers for those around us.


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