A beautiful start to the day, 39 degrees and no sun in sight at 5:30 am. This workout was inspired by the NBA Playoffs underway.
Everyone has a chance to get their own double double or triple double today like all the greatest players of all time. YHC has modified the Wilt Chamberlain routine in the Exicon to include scoring baskets, a half time show, and team dynamic to make for a fun morning of hoops that will leave you smoked. You will also be wondering how the hell did Wilt score a 100 points in one game.
Disclaimer:
Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling anyone to do anything. If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise. This is not a pass-fail workout or group. From continuing from this point and going on this workout with us you are accepting the very real risk of injury. Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout.
Warmarama
Circle up at shovel flag. Sun gods, Huggy Bears, SSH, Lunges, Abe Vogoda, Monkey Humpers, Merkins, Peter Parkers, Mountain Climbers,
The Thang – Fun, Competitive, Inclusive, leaving you sufficiently Smoked
Mosey to Basketball Court by one Pax throwing the Basketball out in front and calling a guys name to go and get it. Repeat switching to bounce passes, cross over dribbles, etc.
Establish Teams – Neon Girl’s vs. Beaker Boos
Instructions: Team 1 – Two players team runs full court to sink a basket, dribbling optional. Rebound until basket it made. Then off to the other end to sink another basket. No defense. Just score as many points as possible while Team 2 is doing the modified Wilt Chamberlain exercises to 100 count. Each player on team must complete the 100 before change of possession. (25 LBCs x 25 Merkins x 25 Flutter Kicks x 25 Crab Cakes). After each Team gets a chance to score and do exercises that is the end of a the Quarter.
Half Time Show – Monkey Drills!
Two Lines facing each other. Side shuffle across court; with every side step both hands hit the court, unless you have the ball. If you have the ball, you hit the ball to the court and pass it to guy on other side of you on the up. Down and Back is the half time show.
Final Score: Neon Girls = 86 to Beaker Boos = 78.
Mosey back to Shovel Flag. Man carrying the ball has an option as we have .25 mile to end at the shovel flag. They set the pace, they get the option to run or take a moment to share something going on in their world, prayer, praise, etc.
CoT
NoRama = 0
CoRama = 4
Praising God for the men in our life that push us to get better everyday. Prayers for Neon and all the guys running the half marathon this Sunday. Prayers for Boo Boo’s son Mitch as he follows his dreams launching his business idea on Kickstarter. Prayers for a troubled youth Justin who needs some strong male role models in his life so can make better choices. Continued prayers for the expansion of F3 in our community and beyond, look for opportunities to clown car to Valley Forge in May for their planned Launch.