White Men Can’t Hoop
FNGs: None
5 HIMs posted to GP including M4L. YHC brought the music box & a basketball.
Warm Up:
10 Good Mornings, 10 Daisy Pickers, 10 Hillbilly’s, 20x3ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays
The Workout
Mosey to the Basketball Court
Heavy Hoops:
Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 1 attempt at a layup. Miss all 4 shots and add a 2Ct Burpee penalty.
Rest of PAX perform exercises till 1 shot is made from each of the 3 location.
Standard Plank Hold, Supermans, Plank Jacks, Lunges, High Knees, Star Jumps, Hillbilly Squats, American Hammers, Squats, Split Jacks
Moseyto the Rock Pile for Circle of Rock: (Rotate rocks between exercises).
20x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rutrows, Ground Pounders and Bus Drivers
20x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10x3ct Plank Rock Spanks (with consent), 10 Rockie’s, 20 Love Handle Haters
Mosey to the Wall of Pain
2 sets of 10x3ct Aussie Ass Smackers
2 sets of 50ct People’s Chair
OYO Burpees based on your personal penalty. (Thanks for the reminder DOA)
Mosey back for COT.
T-Claps: M4L wore a 30lb ruck the entire workout
Announcements: Sign up for mulch work, Upcoming Ted Talk (Dahmer) on depression and community support. Donate to Give2Give: F3 Nation fundraiser for planting new groups across the country.
Prayer Requests: Prayers for Moby’s Dad passed away Wes, Forceps: Prayers for closure (divorce and Jon’s estate).