For those individuals who showed up (the few, the proud, the elite) and didn’t break the first rule of the Northshore F3 rulebook of not skipping Mondays, this beatdown will not soon escape their minds. It was a beatdown that made it seem as if time stopped working. A day time seemed to call in sick. It will be remembered as the day time stood still.
Let the warmup begin:
Warmup
SSH 25 IC
25 Side lunge jump shots OYO
Forward arm circles 15 IC
Backward arm circles 15 IC
Overhead claps 15 IC
10 IC Chicken Claps
10 OYO Merkins
The Thang
We started on right lower corner of the court and sprint to the top right corner, shuffle to left corner, backpedal to lower left corner, and shuffle right to the start. Continue for 5 laps.
We then did some suicides! 2 series of regular suicides (fine, I guess we can get a 10 count). We then did a bear crawl suicide!!!
After that we did a basketball conditioning drill. The objective was the sprint the width of the court back and forth with the goal of completing 12 trips in 55 seconds (every subsequent attempt we would add 5 seconds to account for fatigue). If we didn’t all make it then there was a penalty of 10 burpees for everyone. First trip came in at 56 seconds.
Penalty burpees!!!!
After that series it felt like we had to almost be nearing a close right? Nah. It’s only about 15 minutes in!!! Like I said before, time decided to take Monday off and hit the snooze button. Well not us!!!
In between the sprints we would head over to the benches for some step ups and Freak Nasties (15 IC).
We also did some Wilt Chamberlin’s. He famously scored 100 points in a game so we did 100 reps of 4 different exercises in succession.
100 lbcs
100 squats
100 flutter kicks each leg
100 Merkins.
Time still was not out so we did one last thing to wrap it up, 1 minute dead man’s hold (feet six inches off of ground).
Time finally decided to end the insanity as the three numbers I was looking for flashed on my watch (5, 4, 5). Time’s up!!!
What a great effort from all of the men who showed up today. It’s an honor and a blessing to call you friends.
Thanks for letting me lead!
