I guess there were a lot of people who broke the first rule of the Northshore F3 rulebook. That is, don’t skip Mondays!!! Regardless, the real men showed up this morning (Shooter and the Captain) and worked their butts off extra hard with all of our fallen brothers in mind (fallen into bed I mean).
So YHC was feeling a little nostalgic this early morning so I decided to bring some exercises in that I used to do during my basketball days. But first a quick warm up:
Warmup (or what I can remember of it)
SSH 20 IC
Shoulder rolls both directions 20 IC
Windmills 20 IC
10 OYO Merkins (No Cap, not burpees. But you can go right ahead).
Basketball warmup that I used to do:
- Start 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.
The Thang
I decided to do an interesting take on a suicide. Why don’t we bear crawl the entire thing!!!
Bear Crawl suicide! Man that was “fun”.
After that we did a conditioning drill we used when we were trying to simulate fatigue in games to work on our late game free throws. The objective was to sprint the width of the court back and forth with the goal of completing 12 trips in 1 minute. If we didn’t all make it then there was a penalty of 10 burpees for everyone. Well I guess these guys just hated the idea of burpees because they got right under the time every time we did it. Even on the last trip when I dropped it to 55 seconds. I am a man of my word and I didn’t make them do any burpees. Another day gentleman, another day.
We then did Wilt Chamberlins. 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.
We were out of time so we circled up and quickly counted off (counting to three goes by very quickly) and gave our “real” names. And Cap closed us out with a great closing prayer.
After we finished, YHC was looking forward to getting home and showering and getting to lay in bed for a few extra minutes before my day had to start. But there was some mumble chatter that rose up and struck the right chord to get me to do one more thing. Captain said he and Shooter were off to be “above average”. I guess I can’t go home to sleep after that challenge. So off we went to get in our 1008 steps at the Mandeville trailhead.
AND… Now we’re done. I hate you guys, but I love you more!!!
Have a blessed one!
