9 PAX: Barney Fievel, 3rd Degree, Nimbus 2000; CheezWhiz; Rag Doll; Soccer Mom (FNG); Netflix; Show Me; NumbTucks (QIC)
In honor of LeBron “King” James, we had a nicely themed workout around three numbers 23 (jersey number) 8 (NBA Finals appearance) & 18 (the age when LeBron entered the NBA). We had one rule, no disrespecting the King (this caused me great anger when it happened). Oh and we introduced coupons to Nolensville as well!
Very Short Warmup
quick jog, circle up for disclaimers (we made Bagger proud)
23 SSH; 18 Baby Arm Circles; 8 Squats; 18 Air Presses (I educated everyone on these numbers – they must learn the ways of King James)
Burpee Apocalypse (Thanks to Franklin F3)
Begin with 8 burpees – then 7 – 6 – 5-4-…. no more than 5 sec break in between
Coupon Work
Go grab a coupon (landscaping stone) from Barney’s Truck
8 Coupon Burpees – 18 Coupon Merkins – 23 Coupon Squat Presses – 23 Coupon Swings
Put Coupon Down – 23 SSH (in Cadence) – 23 Mountain Climbers (In Cadence) – 23 Coupon Flutter Kicks (in Cadence)
Rinse a Repeat everything above going down to 18 Squat Presses & Coupon Swings
SSH & Burpee Work (8 Rounds)
4 Count SSH followed by 3 Burpees (moving fast with no breaks) 8 Rounds
Bear Crawl Merkins
Bear Crawl Parking Spaces – every line do 2 merkins then 3 merkins alternating for 6 parking lines – the crawl bear back doing the same
COT
LBCs – Hello Dollys – Flutter Kicks – Good Mornings
LETS GO CAVS! Long Live The KING!