Put Me In Coach a World Series Workout
QIC
DeliveranceAO
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- Deliverance
- Eliot Ness
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F3 Workout: Put Me In Coach a World Series Workout
Date: 10/26/25
AO: Barrie Park
QIC: Deliverance
Time: 6:15 – 7:00 AM
Warm-Up 7 minutes
Side Straddle Hops × 20
Abe Vigodas × 10 (forward + reverse)
IT Band Stretches × 2 each side
Don Quitoes
Daisy Pickers
Round 1: Batting Practice (6:22 – 6:29) — 7 minutes
Partner up. Each pair has 2 hard balls. One partner runs forward while the other runs backward, tossing both balls simultaneously as they move the length of the field. At the end, switch directions and repeat. Each drop equals 1 burpee at the end of the field. Continue for 7 minutes with steady communication and teamwork.
Round 2: Nine Innings on the Hill (6:29 – 6:55) — 25 minutes
Set up 4 cones at progressive distances up the sledding hill with stairs on the side. Place coupons and benches near home plate. Each PAX will hit a wiffle ball, then bear crawl to the ball and back to home plate. Where the ball lands determines reps.
Each inning features a new exercise:
1 – Curl to Press (Coupon)
2 – Squats (Coupon or Bodyweight)
3 – Merkins (Standard)
4 – Big Boy Sit-ups
5 – Thrusters (Coupon)
6 – Dips (on Bench)
7 – Overhead Press (Coupon)
8 – Decline Merkins (Bench)
9 – Absolutions / Flutter Kicks
COT Thanks the team for showing up every day and getting on base.
Baseball Playlist
Take Me Out to the Ball Game – Jimmy Buffett (Live at Fenway Park)
Talkin’ Baseball (Willie, Mickey and the Duke) – Terry Cashman
A Dying Cub Fan’s Last Request – Steve Goodman
Joe DiMagie Done it Again Billy Bragg & Wilco
Piazza, New York Catcher – Belle & Sebastian
Seven Nation Army – The White Stripes
Centerfield – John Fogerty
Walk of Life – Dire Straits
The Boys of Summer – Don Henley
Beat On The Brat – Ramones
Wild Thing – The Troggs
Start Me Up – The Rolling Stones
Thunderstruck – AC/DC