♫ Pump Up the Jam, Pump it Up, While Your Feet are Stomping ♫



♫ Pump Up the Jam, Pump it Up, While Your Feet are Stomping ♫

THE NBA IS BACK! Well almost. Celebrated this morning with a basketball-themed boot camp beatdown. Focus on Agility, Strength and Endurance, breaking the workout into four quarters. SPOILER ALERT: The Hornets don’t make the playoffs #theresalwaysnextyear

Warmup

  • SSH (20)
  • High Knees (30 seconds)
  • 20 Pistol [Pete] crunches
  • Butt Kicks (30 seconds)
  • Merkins (10)

First Quarter

  • Elevens (a.k.a The Big Baby Glen Davis)
    • Start with 10 merkins, run to end of driveway and do 1 squat
    • Sum must add up to 11
  • 2-minute run
Second Quarter
  • Coupon Circuit for 8 minutes (The LeBron James)
    • Goblet squat (10 reps)
    • Bent over row (10 reps)
    • Calf raises (10 reps)
    • Upright row (10 reps)
    • 3 burpees at the top of each minute
  • 2-minute run
Third Quarter
  • Chair circuit (3 sets, As many reps as possible) (The Bobby Knight)
    • Step ups (30 seconds)
    • Declined merkin (30 seconds)
    • Dips (30 seconds)
    • Declined merkin (30 seconds)
    • Speed Squats (30 seconds)
  • 2-minute run
Fourth Quarter
  • 1 set of 8 each (The Kobe)
    • 8 burpees
    • 8 curls, presses, tricep extensions
    • 8 Dwight Howards
  • Run to end of driveway and back

OVERTIME

  • Around the horn style Mary
    • Midriff: The Tony Parker/The Peter Parker
    • Soft Pretzel: Heels to Heaven (THE JOEL EMBIID)
    • Brexit: Flutter Kicks
    • C3PO: Slow-mo box cutters
    • Cheddar: Toe touches
  • 30 second sprint, jog back

Moleskin

  • HT to @Soft Pretzel for rocking a Chris Paul (New Orleans Hornets) jersey
  • Can’t wait to watch NBA playoffs with other F3 brothers, whether distanced or not, looking forward to it
  • @Kirby is organizing a pop-up 5k around/on July 4th. Proceeds go to reputable charities that need our help
  • @Soft Pretzel: reminder to attend Da Vinci this Saturday for @Bucky’s Q
  • @C3PO shared a Waxhaw-led race event happening this Saturday
  • I issued a challenge to rope in 1 FNG to next week’s Garage Band. Virtual workouts eliminate the barrier of geographic proximity – we see you @Cheddar. Let’s invite guys in who haven’t experienced F3 and need fitness/fellowship instead of fear and passivity
  • Midriff closed with prayer

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