November 3rd, 2016 By Sid Vicious

4 strong men came out to participate in a tribute to Dean E. Smith (Tarheel Legendary Coach), for a basketball / 4 corner themed boot camp.  The work went a little something like this.

Warm up

• SSH (ic) X 15
• Windmills (ic) X 15
• Toe Walk – weight on balls of feet, heels off the ground walk to target – 4th line parking lot and back
• Butt Kickers X 15 (L)/(R)
• Small Arm Circles Clockwise / Counter Clockwise (Palms out)
• Large Arm Circles Clockwise / Counter Clockwise (Palms out)
• Trunk Twists – good knee bend, rotate waist to one side to the other in a twisting motion

The Thang

Travel to back parking lot / track

1. Station 1 – X 2 – 1 minute each exercise
   1. Jump Rope
   2. Pushup Pass with medicine ball
   3. Figure 8 jog with 2 cones
   4. Deadlift row with 2 dumbells
2. Defensive sideways travel to Station 2
3. Station 2 – X 2 – 1 minute each exercise
   1. Running in Place with high knees
   2. Jump Rope – cross over if you can
   3. Squat chops with medicine ball
   4. Side shuffle touch down with 2 cones
4. Defensive sideways travel to Station 3
5. Station 3 – X 2 – 1 minute each exercise
   1. Lunge with 2 dumbells
   2. Burpees
   3. Jump Rope – Boxers jump
   4. Crunch & catch with medicine ball

Mosey back to the front parking lot

Moleskin

• Thanks for the opportunity to lead
• Dean E. Smith was a legendary coach but also should be remembered for the impact he had on his former players.  #TARHEELFORLIFE
• Harrisburg food pantry (HUMC) needs items for the pantry.  Items in need (Mac & Cheese, Pasta & Sauce, Canned meats (other than tuna), Soups and Toilet Tissue.  If you are interested in donating I’ll collect and take to the Pantry by 11/18.
• Go Heels!

 

Boondocks

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