Free Throws with Hairburner Penalty…ouch!

Free Throws with Hairburner Penalty…ouch!

We learned 2 things: 1) Running up a hill carrying 70 lbs is pretty hard and 2) shooting free-throws after 35 minutes of intense work is kind of hard, lol.  So, 5 Men gathered thinking we’d be stationary for a good portion of the workout, however plans tend to change….we got on the move immediately and didn’t look back.

The Thang:

Team Movement #1: 20 lbs medicine ball

– Indian Run to Hill (team runs in a single-file line)

– P1 Squat Thrusts with ball and at top of motion, EXPLODES and throw ball high into the air and falls back to the end of the line

– Ball can only bounce 1 time; if P2 doesn’t catch it we stop and do PT

– P2 catches ball, performs Squat Thrusts while throwing ball up in air and P3 is next

– Rinse and repeat until we reach the Hill

***4 BALL DROP PENALTIES PERFORMED ALONG THE WAY: 5 Burpees; 10 Merkins, 15 Jump Squat, 25 Burpees

Team Movement #2: 70 Lbs Ruck at top of hill

– P1 runs ruck to bottom of the hill and back up; hands to P2 and rotates into the Team Work

– Team performs Team Rows x 10 while ruck is moving

– Row are 2 people standing up, 1 person lies on back and they all lock arms…performs pull ups and rotate until each Pax does pull ups

– x 10 Cycles

Team Movement #3: Indian Run Back with Medicine Ball and 70 lbs Ruck

– Straight Line formation

– P1 has Ruck; P2 has ball….P3-5 run behind

– P5 sprints to front of the line and takes Ruck from P1; P1 takes ball from P2

– Team weights remain at the front of the line while team runs back

– Rinse and Repeat until back to basketball courts

Basketball Challenge:

– P1 dribbles to Basketball goals and takes a shot….if shot is made, the he calls out exercise…if shot is MISSED, then team has to perform Hairburners from curb to curb (approx 30-40 yards)

– 15 rounds

– 10 rounds of Plate Pushes and 5 called exercises (we need to practice our shots, lol)

– Exercises x 5 rounds (Merkins, Overhead Plate Walk with press x 2, LBC’s, Squats)

COP: Grab Bells and Circle Up

– P1 enters center of the circle calls out exercise for 4 other Pax to perform

– P1 has to perform Weight Plate Slide (with feet) in Plank position (feet to chest) x 20 reps

– P2 enters circle, calls exercise and performs plate slides x 20

– Rinse and Repeat x 10 rounds

– Exercises called: Goblet Squat, Single Arm KB Swing, Rack and Press single hand, Flutter w. press, Overhead KB Press, KB Swing, Bicycles w. KB Press, LBC, Mountain Climbers over KB (Slow), etc.

COT:

Moleskine,

Great efforts all around today.  It was nice to lead such a strong group today and YHC appreciates the teams’ willingness to try something new.  Other than Strawberry and Ikki, we really need to practice our basketball shot…however Jordy explained it best while out there.  He said, ‘if you ain’t using your legs to help with your shot, the ball isn’t going anywhere”….lo.

As always, it was an honor to lead the team today.

Respectfully,

The Hoff