On the baseline! Coach VG brought a whistle. Oh Sh**.

Preamble:

I have good and bad memories of all those years going to basketball practice.  When the coach uttered those three words, “On the baseline” at the end of practice was misery.  So I brought a whistle, and made sure I uttered those words a few times.  I think I’ll wear a whistle to every BD moving forward.

Warm-O-Rama:

We moseyed over to the parking lot just outside the basketball courts for some SSH, WMH, WP, copperhead squats, hillbillies and sun gods.  We then entered the basketball cage….

The Thang:

I had a variety of exercises planned this morning, broken up with some shooting for punishment, and some 4 corners.  I’m sure I got some details wrong below but it’s close!

Additional warm ups with running to the other baseline, and back pedal back. 3x
Karaoke to other baseline and back.  3x

We spread out and I had fun with the whistle. We got the legs warmed up:
Defensive stance foot fire with quarter turns left or right on coaches direction and whistle. Point down means do a burpee.  It’s been 30 years since I did foot fire, can’t remember it burning this much.
Followed with defensive stance slides at coaches direction left/right and whistle. Point down- burpee.
Time for a shot!  Snowman was chosen first up, and he shot before the coach gave the exercise, so we did 5 burpees.  Don’t mess with the coach.
Unfortunately he made his 2nd shot also.  So we did a sprint the length of the court, 10 Wall jumps on the fence and sprint back.
Next up, Stiff Arm.  Despite being Australian, he did make the shot. (Go ahead…name an NBA player from Australia).  Pretty sweet left handed form I might add.  So we did a sprint with 20 WWII sit ups and a sprint back.
Time for some plyo’s. On the baseline!  Hop and Broad jump to half court, bear crawl to the end line, turn and come back with the same thing.
OLAF is up for a shot!  Simple free throw, but he made it look hard. Finally we have a miss.
LL Cool J’s (with walking lunges) the length of the court and back.  Ouch.
Schneider is up for a shot.  Can’t recall but I think he hit backboard only.  On the 9ft rim! Miss!
Sprint to endline, BTTW for 20 seconds on the fence, sprint back.
Time for 4 corners.  Jump-skip down the sidelines, defensive slide the baselines.  Bonnie Blairs, Merkins, Bobby Hurley’s and Dry dock’s.  10 reps.
Time for Crab Cake to shoot! I played some ball with CC, he’s a good player.  Not today.  This airball would have taken out a cheerleader. To be fair I did move him back to the top of the key.
Sprint to endline, 50 mountain climbers alpha, sprint back. Another 4 corners with 12 reps.
Mr. Hand is up for a shot. Obviously winded with blurred vision. He saw 3 baskets and aimed for the left one. No rim. If that wasn’t bad enough, the ball came back to him and he took a 2nd shot. Same. Exact. Thing.  I completely forgot what exercise we did, but it probably sucked.
4 corners with 15 reps.  Deuce is up.  It hit the rim a few times and fell in.  3 suicides.  By this time in the work out these really sucked.  Time running out so YHC took a shot.  Arms felt like bricks, and so was my shot. 5 wolverines for everybody.  Mosey back to flag and flutter kicks until time ran out.

COT:

Prayers for Snowman’s family and Stiff Arms family back in Australia dealing with continued strict regulations.

Naked-Man Moleskin:

I forgot how manly I feel with short shorts and a whistle.  I love being able to get creative with the BD and still get some burn in the legs and a good workout.  Definite takeaway: We need to work on our defensive stance and our shooting technique.