YHC struggles to plan theme or game based Qs; there just seems to be too much waiting. There was virtually no waiting this morning. In fact, we completed the planned workout twice as fast as expected so half of this was made on the fly. Word to the wise: when improvising be sure to include burpees!

Warm up
arm circle, windmills, imperial squat walkers, slow merkins, SSH, ap around school

ME
Lane Agility Drill – Pax low squat hold on baseline. Pax on the baseline on the right side of the lane starts backwards run to top of the key, shuffle to the box, backward run to free throw line, shuffle to the other side of lane, sprint to box, shuffle to top of the key, sprint to baseline. Repeat. After all in reverse it! Repeat.

Ups Downs – Pax handstand against a wall; each pax drops down to complete 10 tuck jumps then back to vertical.

Plank it out rolling the ball from hand to hand/pax to pax. Repeat 4x

17, 13, 9, 6 drill – F3 style
Pax run the width of the court 17 times; each pax shoots a free throw. 1 burpee for every miss.
Pax run the width of the court 13 times; each pax shoots a free throw. 2 burpees for every miss.
Pax run the width of the court 9 times; each pax shoots a free throw. 3 burpees for every miss.
Pax run the width of the court 6 times; each pax shoots a free throw. 4 burpees for every miss.
40 burpees. We’re better at burpess than free throws!

20 box jumps, 20 merkins OYO
10 toe touches(each leg), 10 diamond merkins OYO

Lay up drills, left & right. 5 burpess per miss. Tack on another 30 burpees. That made 70 total.

Ring of fire – one pax completed 10 diamond merkins while the others held one hand high plank. Switch hand as each pax did their merkins.

Mary
box cutters, hello dolly, flutters, and plank jacks
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