Lockdown – Hoops Inspired Workout

DATE: 2021-09-06
AO: Burg
Q: Bail
PAX: Tink, MicroChip
FNGs: None
After getting booted from The Battlefield by LCPS Security, we audibled and met up at the ol’ trusted garage! Thanks to those who showed up early on a day off!

Today’s workout was basketball inspired, including shoulder work + squats + sprints and speed training.


Side Straddle Hops
Michael Phelps
Cherry Pickers
Arm Circles small/big
Calf stretch


Strength Training:
1 minute stations, 30 second rest X2

Coupon lay-ups (right hand lift, left stabilize)
Coupon lay-ups (left hand, right stabilize)
Battle Rope
Goblet Squats
Merkins w/ tri extension

Speed Training:
1 minute station, 30 second rest X2

Cone hurdles
Side squat run

Stamina Training:

PAX does suicide sprints while one runs a mozy around plaza, rotating 2x approx 5 minutes total

Superman 2x
V up toe touches 2x
Plank 2x
Leg lifts
Crossover crunches

ANNOUNCEMENTS: 9/11 Stair Climb…should be about 45 min-1hr total…carpool options available


“They say you have to use your five best players but I found you win with the five who fit together the best.” ~Red Auerbach

In my job, we use the same term circle of trust, recommending to our clients you surround yourself with a circle of trusted advisors to better run your company.

The same goes in life…its not always the fastest, strongest and smartest that wins…it’s the team that works well together and plays on each others strengths and supports where there are weaknesses.

Surround yourself with people that make you want to be better, and those who challenge you daily.

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