F3 Knoxville

Pre season b-ball practice

Bomb Shelter

THE SCENE: Stormy but dry in the gym !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SsH x 20, squats x 20 , merkins x 10 all IC on the 4 ct

perimeter court drill . Run the sidelines , shuffle the baseline , and run, shuffle, back pedal around free throw areas . We did this 3 times
THA-THANG:

  • 2 games of knock out. If you got knocked out , do iron mikes until we have. Winner
  • Lay up relay. 2 teams on opposite ends of the court . Each team has one player sprinting to the other end while dribbling the ball for a lay up. Once you make the lay up, sprint back and pass it to the next guy. So and so Forth until one team wins . Winner does 10 ssh ic . Loser does 10 burpees. We played 3 rounds
  • 11s w box jump burpees and alternating Superman’s on the 4ct
  • 3 man weave drill until we perfected the pass without dribbling or taking more than 2 steps . We did this about 4 or 5 times
  • Wall sits for a minute while doing morracan night clubs
  • triceps dips and extensions on the 4 ct on the benches
  • 2 full court suicides

MARY:
Flutters x 10 ic

LBC X 20 ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Life shrinks or expands in proportion to ones courage
MOLESKIN:

ANNOUNCEMENTS:
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