AO: RICHMOND HILL
QiC: Brick
Date: 11/08/2021
Title: There will be (heavy) basketballs
Number of HIMs: 10
Brick, Chop, Chum, Doobie, Hoover, LiveWire, Magic, Shark Tank, Yo-L0
Number of FNGs: 1
Name of FNGs: Backdraft
WarmOrama:
Side straddle hops IC x10
Slapjacks IC x10
Arm circles forward (small, medium, large)
Michael Phelps OYO
Arm circles backward (small, medium, large)
Runner’s lunge with little grind right
Runner’s lunge with little grind left
Fingertip push-ups IC x10
Burpees x5 OYO
Tha Thang:
Partner up
Each groups grabs a weighted basketball and heads to the turf
Stop at light pole in lower parking lot for some partner passing (lateral slides with chest passes). Go two light poles and then finish mosey to turf.
At the turf – walk to the 30 yard line for some sprints to get the heart going – 3 x 16 seconds and 2 x 12 seconds
Tabata time – one partner does exercise with heavy ball for first two minutes then switch (20 seconds on 10 seconds rest)
Round 1
-alternating ball slams
-5 yard defensive slides
Round 2
-garbage man (squat and pick ball up off ground to overhead squat jump)
-groiner + merkin
Round 3
-ball overhead squat with 3 pulse at bottom
-kickthroughs
8 minute abs
Round 1 – one partner does x men in the end zone while other partner reverse overhead throws heavy ball to 50 yard line and back – switch and repeat (x2)
Round 2 – one partner does low plank + hip taps in the end zone while other partner side tosses heavy ball to 50 yard line and back – switch and repeat (x2)
Round 3 – one partner does tabletops in the end zone (legs elevated, crunch and put ball on shins, back down and up and repeat) while other partner sprints 100 yards and back
Heavy ball last man up back to flag pole – overhead carry balls in the back of line, sprint to front, and pass balls back through the line
COT:
Praise for RHHS Boys Cross Country Team – State Champs!
Named FNG – Backdraft
Continued Prayers for Buzz’s FIL, Penny, and Backdraft’s wife