WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Went all around campus
Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
–mosey Run–
Thang 1: Burpee relays, did 5 then 10, then 15
Thang 2: Mtn climber relays, did 20, then 25, then 30
–Short walk—
Thang 3: wall work
Wall sit,
Muscle ups, 10x
Wall tar jais in cadence
Thang 4: Fish Tracker: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
–mosey Run–
Thang 5: leg lift loop dora: Partner 1 runs loop, other does leg lifts (we held onto the fence) cumulative to a 100 leg lifts
–Run to shovel flag
Some Mary
COT
American Jackal 3/17/2025
One Shining Moment
Warmup:
SSH
Imperial Walkers
Peter Parker
Plank, L arm high, R arm high
Hillbilly Walkers
Windmill
Cherry Pickers
The Thang:
PAX got ready for March Madness during the Hoops themed Bootcamp
– 2 X Hands Up defense – Shuffle: shuffled along the court perimeter with hands above shoulders. When whistle was blown, 10 plank jacks in place, then continue with shuffle.
– 3 X Defensive Drill – Eyes forward so PAX ran a route of Sprint, Shuffle, Nur, Shuffle, Sprint, Shuffle, Nur. When you get to a cone, shuffle around once then continue.
– 2 X Suicides – Gotta touch the lines, boys!
– Layup Line DORA
– 100 merkins
– 200 squats
– 300 CDDs
– 400 LBC (only got in 200)
– Two teams: first team does exercises above, go by highest/fastest PAX
– Other team must complete 4 layups in a row. If not, try again. Switch with first team.
– Backboard Taps – PAX bounced ball off backboard 50 times in a circuit
– Knockout: when you lose, do leg lifts on sideline
Fairway Drive and back
Holbrook and back, speedsters added on briarwood circle