AO: The Pulpit
QiC: Spike
Pax Count: 12
Pax List: Beetle, Credit, Croissant, Crutch, Ginger Bear, Grahambo, Johnny Football, Layla, Lion King, Spike
FNG Count: 0
Downrange: Polo, Big House
Atlanta Hawks themed workout to celebrate how great they are doing, and celebrating the big win last night…
Warm up: Your Atlanta Hawks starting lineup, all in cadence…
20 SSH for #20 John Collins
15 Weed Pickers for #15 Clint Capela
13 Imperial Walkers for #13 Bogie
11 Windmills for #11 Trae Young
3 Burpees for #3 Kevin Huerter (this was supposed to be gentle twists side to side in honor of Probation, but he bailed)
The Thang:
Mosey to Field
Hawks had 25 after Q1, so run to 25, do 11 merkins & 11 high knees
run backwards to goal line, do 3 burpees
54 after Q2, so run 54 yards, do 13 merkins & high knees
run backwards to goal line, do 3 burpees
88 after Q3, so run 88 yards, do 15 merkins & high knees
run backwards to goal line, do 3 burpees
116 at end of game, so run 116 yards, do 20 merkins & high knees
run backwards to goal line, do 3 burpees
Now for the reserves, and do core work (because depth is our core)…
Run to 50 and do 6 windshield wipers (for #6 Lou Williams)
Run to other goal line for 8 V-up, Roll ups (for #8 Danilo Galinari)
Run to 50 and do 17 J-Lo’s (for #17 Onyeka Okungwu)
Run to goal line and do 18 Freddie Mercury’s (for #18 Solomon Hill)
Run to 50 and do 19 Low Dolly (for #19 Tony Snell)
Run to goal line for 22 LBC’s (for #22 Cam Reddish)
Back to the starters…
Bear crawl to 20 for 3 burpees
Lunge walk to 40 for 11 diamond merkins
Bear crawl to other 40 for 13 Floyd Mayweathers
Lunge walk to 20 for 15 merkins
Bear crawl to goal line for 20 x 4 arm circles
Run one lap of the track, and then to stairs
Set of calf raises (4 x 20 of different 2 legs, 2 x 15 one leg)
Mosey to wall for 11’s with step-ups and derkins)
Circle wall sit for 11 seconds each person, dropping 6 inches every 3rd person
Mosey back to lot