F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Big Ballerz sighted at the Forge

1

6 high flying hoop aficionados ignored the 28 degree temperatures and embraced a basketball themed beatdown. According to the PAX, the NBA draft was last night, so it all tied together nicely.

Cold, quiet mosey to the lower circle as our bodies adjusted to the weather.
Warm up:
Don Quixotes, Cherry Pickers, Dead Man Hang, Russian Soldiers, LBC’s, Alabama Prom Dates .

Exercise One: PAX count off. One man dribbles out 5 light poles, right handed out, left handed back. All others do exercises together for the duration. Rotate dribblers each time. The following exercises were completed:
Jump Squats, Hand Release Merkins, Hold Plank, Lunges, Bear Crawl, Side LBC’s, Calf Raises, Copperhead Squats, Plank Jacks, Flutter Kicks, Ball Dippers.

Exercise Two: Indigenous Peoples Run to the front of the school. Man in the back dribbles while weaving through the PAX, then passes to the back of the line.

Exercise Three: Form a circle and complete WWII sit-ups while passing the ball back and forth. We stopped when the first person got to 50. Luckily Fresh Prince burned through them.

Exercise Four: Elevens. Up and down the grass hill completing Merkins and Hello Dolly’s.

Mosey back to the flag. Circle up and complete one minute of jump squats while passing the ball around.

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Announcements: See Slack for details on Thanksgiving and Black Friday events.

Prayers for those impacted by COVID.

YHC took us out.

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