Loose Ball!

Loose Ball!

Workout Date:



Texas Ranger


Spork, Crankbait (Louisville fan), Brownbag, Beefsteak, Humpback, Backdraft, Texas Ranger (QIC)

The Thang:


Upper 40’s, Downright freezing after Tuesday’s beautiful 75 degrees

Gotta love those mornings where inspiration just strikes and the weinke can come together easily. Neither of my college football teams made the Playoffs, so its officially basketball season for me right now and Tuesday night offered up a great matchup. Unranked Texas Tech vs #1 Louisville in the Jimmy V Classic on ESPN. My Red Raiders, honestly, haven’t looked super great this year. They had just lost 3 games in a row (2 in OT) and their best player was out with an injury, so facing Louisville was going to be an uphill battle to say the least. But they rose up to the challenge and came out on top 70-57! One of the tenets of the coach (Chris Beard) is toughness, his teams HAVE to be tough and willing to outwork everybody on the floor (something that coincides with F3’s methodology in my opinion). You’ll always see players diving for loose balls and working together as a team so that’s what I wanted to bring to BombSquad this morning.

1 Minute Warning

Quick intro and disclaimer given and we’re off!


SSH x 20 IC, Merkins x 10, LBAC x 15 IC, LBAC IR x 15 IC, Merkins x 10, Squat Air Press x 15 IC, TTT x 20 IC, Merkins x 10, Windmill x 15 IC

Then I busted out today’s inspiration: a basketball.

The rules were simple:

  • If the ball hits the ground at any point during the workout, somebody calls out “Loose Ball” and a 3 burpee penalty for everybody.
  • The first person to recover the loose ball could then deal out 2 extra burpees to anybody they choose (the person who dropped the ball cannot be the first one to recover)

Then we continued on with the beatdown… Indian Run around the AO to the coupon pile (since I had the basketball first, I told them that I could throw it to another person at anytime so they had to be ready). 

One loose ball during the indian run, 3 burpee penalty.

The THANG – 
Take Paver (and the ball) to the big lot and partner up for some fastbreak drills. Since we had 7 men, we had two pairs and a group of 3, which actually ended up making things more interesting.  

Each pair would take turns passing the ball back and forth to each other as they side-stepped the full length of the parking lot and back (the group of 3 would do the same, but with one man in the middle) the rest of the PAX would do an AMRAP exercise and make sure that the pair didn’t drop the ball. We took turns rotating in as the middle man until everybody had a turn.

Round 1 – SSH

Round 2 – OH Press

Round 3 – Curls

Round 4 – Bent Over Rows

Round 5 – Squats

Round 6 – Tricep Extension

Round 7 – LBCs

I think we only had one drop – 3 burpee penalty for everybody


11’s – no… Tech won by 13… 13’s!

LBCs and Carolina Dry Docks while passing the ball around

(Multiple drops during this round, even had a showing of some Apollo Creed Burpees… that’s right, one armed burpees while holding the basketball!)

Mosey back to the Coupon pile to drop off the blocks

MARY – Few quick sets while passing the ball around (same rules still applied)


Flutter Kicks

Hello Dolly

Freddie Mercury

Couple of VERY close calls, but no drops!


Count-O-Rama – 7

Announcements – Christmas Convergence in Conway on Dec 21.
Prayer requests – Backdraft’s M and their pregnancy, His nephew and health issues, men that haven’t been out or are on IR

Always an honor to lead!

– TR

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