Globetrotter Sighting at the Bulldog

It wasn’t the furious Washington Generals playing their part as the arch nemesis to the world famous Globetrotters that made for such a competitive competition. It was, as in many cases, the world wide pandemic! On this balmy and heavy morning, the Globetrotters looked considerably shorter, not quite so athletic and extremely rusty as the air balls dropped short of their target and the burpie count continued to rise. There was no bubble, cameras, or distractions. Simply a test of strength, grit and endurance, like so many have crushed before. Game on!

Warm up:
– SSH 20 IC
– Grass pickers 10 IC
– Plank jacks 10 IC
– Merkins 10 IC
– Squats 10 IC
– LBCs 10 IC

Grab the Kettle bell and let’s roll. 1/4 mile run to Spiderman’s hideout.
Light up the court and start the burn.

1st Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies

Meanwhile the rest are doing:
– bear crawl up the driveway
– 15 LBCs
– Lunge back down
– 10 Kettle bell swings
Repeat until all PAX complete the shot & burpies

2nd Quarter
Each Pax takes a turn shooting a free throw shot.
You make = 1 Burpie
You miss = 3 Burpies

Meanwhile the rest are doing:
– bear crawl up the driveway
– 10 crunchy frogs
– Crab walk back down
– Squat, Curl, Press w/ Kettle bell
Repeat until all PAX complete the shot & burpies

3rd Quarter
Huddle – Each Pax takes a turn shooting a free throw shot.
You make = Everyone 1 Burpie
You miss = Everyone 5 Burpies

Not a shot was made which meant many rounds of 5 burpies! To be sure, they are rusty.

Charge back onto the court at the Bulldog. (1/4 run)

• Low Squat position, knee backs with kettlebell – 10 IC
• Right into Monkey Humpers 10 IC = Quad BURN
• Plank position: left hand & right leg up, hold for 2 seconds, switch. 5 rounds.

REPEAT

• Low Squat position, knee backs with kettle bell – 10 IC
• Right into Monkey Humpers 10 IC = Quad BURN
• Plank position: left hand & right leg up, hold for 2 seconds, switch. 5 rounds.

• Squat Curl Press w/ hand walk out to a merkin – 10 OYO

• Kettle bell shoulder extensions: From raised, extended position down (5x), then half way hold for 2 seconds, UP (5x)
• Lawnmowers (pull kettle bell off ground from one side up into the air on the opposite side) 5 each side
• Squat Curl Press w/ hand walk out to a merkin – 10 OYO

Fundamentals
– Side plank w/ arm raised 30 sec. SWITCH
– Side plank w/ arm raised 30 sec.
– on the six, hold feet 6 inches off ground 30 sec.

• 30 seconds of flutter kicks, BUZZER!

Globetrotters WIN! Globetrotters WIN!

*  As the Q, I didn’t do so well at accommodating the workout for everyone.  I do better next time.

Announcements: CSAUP, Mt. Mitchell, Practice your free throws.

Prayers: Short Sale, Allen Tate, Less Nessman’s wife, Hunka