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:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.