16 started the week off right. This is the first of several theme weeks we have lined up. This week will be sports themed, specifically of various drills that specific sports use in practice. Today is basketball.
Conditions: 77°F with 93% humidity
CoP
Circled up for some sideways duck walks while the disclaimer was given. Rotated clockwise one full circle, then counterclockwise one full circle.
Plank followed by right arm up followed by reverse plank followed by left arm up followed by plank. Reviewed F3 Mission during this.
21s in which we did not successfully end together. 5 burpees OYO.
YHC noted that after Fridays workout, we would do an After Action Report of the theme week to determine what was successful and what needed improvement. Goal is to learn to take and accept feedback from leading opportunities. Also hope to help other theme week Qs.
A small Splinter Cell of PAX needed a low impact workout today, so 4 split off for a more core intense workout than the cardio beatdown YHC had planned.
The Thang
Mosey to the backlot. Partner up at Cindy’s with tennis balls (already setup pre-workout so we don’t waste time). Introduce a new workout, for now called Sitting Verticals. One PAX sits on the block, the other throws the tennis ball straight up, and the sitting PAX leaps up to catch the ball at a peak height. Think rebounding in basketball. 15 reps per PAX.
(Credit: White Men Can’t Jump, 20th Century Fox)
The remaining blocks (was 12 total, but the Splinter Cell borrowed 4) were arranged in alternating parking spots to form a zig-zag. We side shuffled through the zig-zag a total of 3 times. YHC didn’t maintain low squat form after the first round. These definitely got the heart rate going.
Circle up around a bucket with 3 palm sized basketballs and 3 lines that progressively got farther from the basket. Choose a shooter, Bogey volunteered. He would get 3 shots from each line. The Q called 40 Bobby Hurley’s as the exercise, but if Bogey made a shot from the lines, the reps would be reduced by 10, maximum of one made shot per line. He made his first shot from the first line, reps down to 30. He missed all 3 shots at the second line, reps still at 30. The Q said if he made one from the 3rd line, it would be a 15 rep reduction. Not surprisingly Bogey missed, but Brady Bunch modified by moving the bucket to catch the last shot. The Q only gave that credit for 5 Bobby Hurley’s.
25 Bobby Hurley’s OYO.
Setup for the classic basketball drill, Suicides, only in true F3 fashion, these were modified to be Doracides. Partner up, PAX 1 does a 3 parking lot line suicide while partner 2 does an exercise. Flip flop at the end of the suicide. As a team, complete 100 merkins, 200 squats, 300 LBCs, 400 SSH. YHC called it early for time, most groups were into their SSH though.
Mosey back to the shootout bucket. Brady Bunch volunteered as the shooter. 25 burpees on the line this time, reducing by 5 for any shot made (max 1 per line). After BB missed the first 2 shots, Frozone took over making a shot from line 1. He went on to miss the next 7 shots in a row which included a bonus long range shot.
20 burpees OYO.
Mosey back to the flag for some Mary. New exercise currently being called Stuck Crabs (suggested my Norm). Face up with hands and feet on the ground, gluteus Maximus off the ground. Bring one arm up to touch the opposite toe, then flip flop. Performed 15 in cadence.
Bogey called Pickle Pounders or Pointers … Whichever was face up. Bogey doesn’t like being on top. 10 in cadence.
R-12 brought us home with a marathon session of American Hammers. 30 in cadence.
CoT
Countarama, Namearama, Announcements, Pledge, Prayer
Honker is starting a Tuesday ruck workout in the backlot in parallel with NGT.
Mission Savannah is going on this week, modified and reduced for COVID. Prayers that it remains as impactful to formerly incarcerated individuals as in years past.
Prayers for Deuce’s parents who were in an accident with injuries over the weekend. Praise that the young children involved only had scratches and bruises.
Prayers for Swabbie’s dad who is in the ICU fighting COVID.
Sasquatch on Saturday.