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Basketball and Track Practice

23 strong (including MASH) for Watchtower this morning!  I pulled into the parking lot 10 minutes early and the MASHers were already all set up and ready to go!  Kudos to them… maybe they should extend to an hour-long workout?  Newtown Elementary is one of our smaller campuses but I wanted to try to keep everything on site today.  Little did I know the track would be pitch black.  Note to self – never say “no headlamp required”!

The disclaimer was given, and we were off…

Here’s what went down:

Warm up lap around school

Warm up exercises

  • Side Straddle Hop x 20
  • Imperial Walker x 20
  • Moroccan Night Club x 20
  • Mountain Climber x 20
  • Plank Jack x 20

Mosey to the front stretch

  • At each light pole do Merkin x 10 and Heels to Heaven x 10

Mosey to basketball court for 7’s

  • 7’s – 1 Bobby Hurley – run to other end of the court – 6 Burpees
  • 2 Bobby Hurley – run – 5 Burpees… so on and so forth (always equals 7)

Mosey to the Track

  • 2 ½ full laps –
  • Full Sprint on the strait away
  • Walk turns while doing Overhead Claps

Mosey to the other basketball court

  • 7’s – 1 Big Boy Sit Up – Bear Crawl to opposite side – 6 Bomb Jacks
  • 2 Big Boy Sit Up – Bear Crawl – 5 Bomb Jacks… so on and so forth (always equals 7)

Mosey to the wall

  • Grab some wall – Overhead Press x 30
  • Wall Stand Shoulder Taps x 10
  • Back on the wall – Jabs x 30
  • Wall Stand Shoulder Taps x 10

Mosey back towards COT taking the long way around campus

Mary for 2 minutes


Some shout outs!

  • The “MASH Chain” went to Riddler! Nice work young man!
  • The “MASH Package” went to the FNG – Lambeau
  • The “Chain of Pain” went to Schneider! He has been busting his tail lately and it doesn’t go unnoticed!
  • How about Chatter Box! Has anyone else noticed how much progress he has made in a short amount of time?  Keep up the great work!

Welcome FNG – Lambeau!  The poor guy never should have told us he hated the Packers.  Welcome to the group!  Great to have you!


  • Labor Day Convergence – 6:30 am start at Cuthbertson. Choose from a boot camp style workout, a 5K run/race or MASH.  Also, partnering with Rice and Beans.  Bring donations.
  • Iron Pax Challenge is on Saturday.
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