12 Days of Christmas

Have access to a gym?  Try out this Christmas WOD. . . Do it like the song for time.  It's no joke, just finished mine 46:03 with 135.Whats your time?

“12 Days of Christmas”

1 Clean & Jerk
2 Kettle/Dumbell Swings 
3 Box Jumps
4 Hang Snatches 
5 Bar-Facing Burpees
6 Push Jerks 
7 Goblet Squats 
8 Toes 2 Bar
9 Wall Ball Shots
10 Pull-ups
11 Strict Press
12 Front Squat

Post Christmas PT

Time to start working off that Christmas Dinner. Here's one to start taking some of the fluff off.

1 Mile Run warm up

10 Squats
10 Dips
10 Burpees
10 Squat Verticle Dumps
10 Push ups
200 M
45 Sec Plank

30 Sec Rest

Repeat 5-7 Rounds

Couch Potatoe Workout

Sitting in the living room cause of the rain and time off. . . here is how you can Do Work and watch TV or game. 

25 Air Squats
25 Push ups
25 Scissor Kicks
25 Dips - (hands on coffee table of couch)
25 Air Squats
25 Elevated Push ups - toes on couch
25 Crunches
25 Dips
25 Air Squats
Max Effort Plank

Repeat as boredom sets in.

No Wts=No Excuses

Check out the link below to get some over the Christmas break.

http://www.cornerstonecoachingacademy.com/baseball-conditioning-without-weight-room/

Weekend WOD

If you don't have Dumbells, substitute Med Ball, or a tire, a sandbag, bag of mulch or quickcrete. . . bottom line - DO WORK!
 
10 Minute Warm up

10 Dumbell Squat Thrusters
10 Dumbell Burpees
10 Box Jumps
10 Dumbell Pushups
10 Dumbell Cleans

5 Rounds for Time

Post your time and see who wins!

Thursday WO a GO

For those going to school, we WILL have conditioning 330-430. Meet outside the wt room.

Monday PT

54 Monday, come ready to throw some tires! 330-430 we will meet outside wt room.

Today's Top Performers

C. Kezele and L. Pearson 3:48
Another strong performance by H. Arthur, C. Western, K. Kowalchyk, T. Pavlock, J. Armstrong, S. Averna. 
Next Conditioning Thursday @ Wt rm 330-430

Today's Top Performers

T. Pavlock 3:28 - C. Western 3:29
Great effort by H. Arthur, A. Turner, K. Kowalchyk, J. Armstrong, L. Pearson, T. Smith, C. Kezele

Today's Top Perfromer

Top Performer R. Simpson 8 rnds
Tip of the cap for a job well done to A. Turner, H. Arthur, L. Pearson, C. Western, K. Kowalchyk, T. Smith, C. Kezele

Today's Top Performer

Adam Turner pushed through significant adversity and was today's top performer exemplifying the effort and mental toughness which are cornerstones of the FHS program. Stay tuned for tomorrow's WO plan.

Post TG WO Plan

Conditioning hits full swing Mon, Tues, Thurs this week 330-430. Meet outside wt rm and be prepared to be in or out.

Earn Thanksgiving Workout

Earn that Apple pie with our final PT of the week.  Meet at the Wt room 330.

Weekend Recovery

Sore from 2 good workouts? 20 minutes of cardio today (light jog) will push that lactic acid out of your muscles.  See you Monday @330 outside wt room. Weather will dictate pt location.

Friday Workout

Great start today boys! Heck of a workout! Tomorrow @330 on the track for day #2.

Conditioning Tomorrow

Baseball meeting for interested players TR@3 outside of wt room. Conditioning will be right after.  Indoors

Schedule this week

Final JV Game Tues @ Mass HS 1800.  Boys @ fld 1700.
Thurs - Var @ Mass HS 1830. Boys @ fld 1730.
Var Playoff info to follow Thur game

Varsity Game is Thurs Oct 16

@ Massaponax 0630 game time.  Boys @ field 530.

Make up Schedule

Sat - JV @ Massaponox, 200.  Boys @ Field 100
Tues - V @ Massaponox, 630  Boys @ Field 530 Thursday Oct 16

Upcoming Schedule

Tues-V home Vs. Colonial Forge 630.  Be@fld 530
Wed-Jv home Vs. Spotsy 630. Be@fld 0530
Sat-Jv @ Massaponax 200

Game Tomorrow Cancelled

Game Cancelled due to weather.  Will be reaching out ASAP to re-schedule.

This Weekend

JV Rescheduled for WED @ FHS 630. V @ FHS 1000. On field @ 900, I will check field @ 800.

Weekend Schedule Change

Sat - Var @10 boys @fld 9
      - JV @2 boys @fld 1 or earlier
Sun - Cancelled - Tues - Var Home vs. Caroline 630.

Schedule Final for the Week

Changes are in Red:
Wed - JV @ Liberty 630
Thurs - V practice 530
Fir - Practice Cancelled Homecoming Parade
Sat - V Home vs. NSF 1000
Sun - V Home vs. Lancaster 1300
       - JV @ SF 1300

Schedule Update

Following last weekends weather, here is the new schedule for this week, its busy.  Please note the game changes on Sat resulting from home coming.
Tues- JV/V practice 530
Wed - JV @ Liberty 630
Thurs - V practice 530
Fir - Practice Cancelled Homecoming Parade
Sat - V Home vs. NSF 1000
Sun - V Home vs. Lancaster 1300
       - JV @ SF 1300

Saturday Game Reminder

Varsity @ Home 3 pm vs. Lancaster.  Boys @ Field 130
JV @ Liberty 2pm.  Boys @ Field 1pm

Sat Game Reminder

Varsity @ FHS 1000 vs. RB.  All Players @ field @ 0900
JV @KR 1330.  All Players @ field @1230

Practice Canceled

See you Thursday @530. FYI - Complete game schedule is out. 
http://therfbl.com/Schedule.html

FHS Photos

Teresa Arthur Photography, LLC View Photos »

FALL BALL 2014 View Photos » ALL, Below is a link to the folder that will contain all of the pictures from the fall season. Since it is off season I am making these WEB SIZED files downloadable at no cost to the players/families. They are free to use them on their devices, internet, etc. They are not a suitable size for printing. If anyone would like a larger size for printing, or if they want to order prints they can contact me via email for pricing. 50% of the sales from these items will go back to the FHS Baseball program. Please pass this information to the parents/players. Below is a link that goes directly to the gallery. I will photograph as many games that I can to include Varsity. Enjoy, Teresa Arthur Photography, LLC http://www.teresaarthurphotography.com/f341869760

Congrats Fall Falcons!

The Fall Falcons began the fall developmental season Saturday going 3-1.  Varsity used tenacity and defense to split their double header with Liberty 1-0 and 0-2, while JV pounded the baseball to beat N. Stafford 17-0 and 13-10.  Come ready to work Tues boys boys so we can build on opening day. The fall schedule link is below.
 http://therfbl.com/Schedule.html

Support the WT Room Renovation

The below fundraiser will go toward renovating the WT Room.  Most of the equipment that is in there now was there when I was in school!