- QIC: Lugnut
- When: 03/23/15
- Pax: Aquaman, Catfish, Grandstrand, Longshacks, Dark Helmet, Gridlock, Green Wave, Senator Tressell, The Librarian, Spitz, Gears, Chicken Hawk, Photo Bomb, Lugnut, Crabcakes.
- Posted In: The Armory
15 brave Pax worked on basketball skills while YHC had his 1st solo Q. YHC went with his 2.0 to the NCAA Basketball tournament the day before. This started the thought process of having a basketball geared beat down. I requested that Longshanks correct me if I said anything incorrectly as he is a local high school basketball coach outside of F3.
Pre-Warm up
10 SSH IC
Take a quick lap around the court (parking lot) and stop at the small wall. YHC explained that rebounding is essential to have a winning team.
15 step ups, each leg
15 Derkins (upper body strength is important as well in rebounding)
WARM-UP (March Madness Sweet 16)
16 SSH IC
16 IW IC
16 Slow Windmills IC
16 Slow Squats IC
16 Peter Parkers IC
16 Parker Peters IC
THE THANG
Common Basketball Drills with KBell (Around the Worlds and Figure 8’s)
15 Around the Worlds
15 Figure 8’s
20 Around the Worlds
20 Figure 8’s
Lay-up Drill – 2 lines with a Pax from each line carrying his bell to the goal and exchanging bells (rebounding) with the other Pax from the other line. While Pax wait their turn to lay-up/rebound, we did kb swings, curls, tricep and KBell squats. Total of 4 rounds. Lots of mumble chatter on getting a heavier bell from rebounding to do the exercise.
Defensive Drill- Showed proper defensive stance and did Push Press 15X IC.
Position Drills – The Pax divided into 4 groups to work on position drills (2 minutes each position). “Dibbled” kbell between legs between stations.
Shooting Guard (scorer) – Kbell Gunslingers and Kbell squat side presses
Small Forward (most athletic) – Burpies and Merkins
Power Forward (rebounder) – Bomb Jacks and Kbell plank rows
Center (rim protector) – Kbell Halos and Kbell Skull Crushers
As all the Pax are Leaders, we did the Point Guard (Floor General) together – Suicides 2x
No time for AbLab or Kbell Jack Webb (Spitz requested)
Read the latest newsletter. It has a new format.
Prayers and Praises – each Pax lifted up a prayer or praise.
It was an honor to Q this morning. I can’t wait to do it again.