What do you get when you see a minivan, convertible, and dude running all towards the same place in the morning gloom? An F3  workout of course. YHC had the guest Q today at Conjunction Junction and it was time to savor the season of summer leagues basketball. With 3 basketballs and 3 cones, it was going to be a brand new workout for us all to try to sharpen one another. 

Warm-up

• Slow Count WMH- 10
• Slow Count Good Mornings- 10
• SSHs as the dumpster truck rolled by- 10x
• Calf raises- 10x

The Thang

We headed to the outside basketball court #! Behind the elementary school and divided up in pairs. 

Basketball Court #1

We divided into a couple stations and crushed our pride as we attempted to relive our JV basketball glory days. Apparently not practicing for decades erodes one’s skills.

Station 1: Cone Planks & Station 2: Basketball Hoops with a description of the rotations below.

Rotation 1: At station 1 there would be 1 pair from the pax completing the cone plank drill.  Facing one another in the plank position 1 partner would move the middle code to the outside and replace it with the cone that was on the outside. Then the other partner would do the same. Back and forth the partners would move the cones while in perfect plank positions. 

At Station 2 we did a variety of basketball exercises that would impress any JV coach. 

The remaining 3 pairs grabbed a basketball and then went to their own hoop. Each partner stood on each end of the backboard facing the goal. One partner would pass the ball off the backboard to other and complete a burpee. He would jump up in time to then catch the returning pass from his partner who then completed his burpee. Back and forth it went until each partner completed 10 burpees. 

Once all the passing burpees were completed the basketball Pax planked it out beside the cone plank station. With a low plank hold to the count of 10 we then rotated with a new pair going to the cone planks.  

Rotation 2: Station 1: Plank Cone Game with a new partner pair. Station 2: Backboard jumping passes with 15 total penalty burpees awarded when he ball hit the ground/someone didn’t catch and pass in the air. All Pax recovered with a 10-count low plank hold

Rotation 3: Station 1: Plank Cone Game. Station 2: Pair passing squats. Recover with 10 count low plank hold

Rotation 4: Station 1: Plank Cone Game. Station 2: Backboard jumping passes with 15 penalty burpees. Recover with a 10 count low plank hold

Basketball Court #2

We then moseyed to the basketball court #2

• 17s Running Drill: Pax lined up and completed 17s across the court
• 3 Man Pass & Shoot Drill: Time to test our passing and shooting skills! 3 Pax stepped on the court to complete a simple 3 pass drill and shoot. Station 1: 3 Pass & Shoot Drill Station 2: The Wall
  • Rotation 1–  Station 1: 3 passes and miss! 10 penalty burpees down and then 3 passes and make on the way back-no penalty! Station 2: People’s Chair and joined the penalty burpees and went back to peoples chair
  • Rotation 2– Station 1: 3 passes and miss! 10 penalty burpees down and then 3 passes and miss! 10 penalty monkey humpers. Station 2: Balls to the wall and joined the penalty burpees and penalty monkey humpers
  • Rotation 3–  Station 1: 3 passes and miss! 10 penalty burpees down and then 3 passes and miss! 10 penalty monkey humpers Station 2: Balls to the wall and joined the penalty burpees and then on the way back a make!
• Defensive Slides: We lined up on the baseline and waited with a combination of peoples chair and balls to wall as each Pax completed 2 rotations of the following:
  • back puddle to half court
  • diagonal defensive slide back toward the goal in the corner
  • back peddle to half court
  • defensive slide across the court sprint back to the wall to join the people chair/ball to the wall exercise
• Free Throw Sprints: We then lined up on there free throw line. 1 Pax member would shoot. If he made it no penalty and then next pax member would shoot until everyone had a turn. However, if someone happened to miss, which happened 100% even though we took a step in with each miss:) we would sprint down and back. It was great.

Duck Walk Back

The pax then waved goodbye to court #2 and started to walk up the ram to the flag but not so fast YHC had a challenge. The Pax members would attempt to duck walk while passing the ball through their legs 3 times and then behind them. If the ball hit the ground we did burpees. Then we reset with the balls in the front of the line for another attempt to pass all the basketballs to the back of the line. We tried and tried and tried and got really good at burpees:) It was time for Mary!

Mary

We circled up and YHC went in the center with the jump room. The man in the middle would name an exercise and everyone around the circle would do it. The timer was the man in the middle who would complete 20 jumps with the rope as fast as possible. Here were some of the exercises we did around the circle:

• LBCs
• Hello Dolly
• Box Cutter
• Flutter Kicks
• WWIIS
• Merkins

COT

• Reminded the Pax about Cocopalooza 2018 Wednesday
• Harbaugh looking to take a class to Normandy for the 75th anniversary of D-Day and looking for a vet willing to travel
• YHC shared the desire of Hillsborough to test out the F3 service of “adopting a widow” as a demonstration of our faith and service beyond ourselves
• F3 Churham launching 3rd F event Bible study launching Wednesday Franklin St at Bruegger Bagles see Slack for details

Great to be with you all, keep it up and proudly share to your co-workers,  the M, the 2.0s and strangers that you are a certified JV player!

-Nickelback!