16 Pax post for the start of another week, hopefully with less snow and warmer temperatures.  I decided to bring the pain old school Zero Hour style with lots of speed, agility and plyometric drills.  With temperatures in the 50’s and The Weather Channel calling for 90% chance of rain…it felt right at home.

Warm up

  • SSH x 25
  • Imperial Walkers x 20
  • Mountain climbers x 20
  • Merkins x 10
  • Carolina Dry Docks x 10

Lineup for speed ladders!!!

3 ladders set up with cones at the start, shuffle left, shuffle right then through the ladder.  We rotate through the same move twice before changing following the moves below.

  • In/outs
  • Jigsaw right
  • Jigsaw left
  • Two feet in
  • Two feet in right
  • Two feet in left
  • High step R leg, shuffle cones, High step L leg

Grab some curb

  • Coach Conners x 15
  • Mike Tysons x 15
  • LR step ups x 15
  • Coach Conners x 15
  • Mike Tysons x 15
  • LR step ups x 15

I want to jump like Michael Jordan…so lets run over to the stadium.

  • Lebrons x 2
  • Lebrons left x 2
  • Lebrons right x 2

NO…wait I want to ski like Jonny Moseley…so lets run over to the parking lot

  • Ski Moguls – group 1
  • LR step ups – group 2
  • flapjack and repeat


  • Long slow flutter x 20
  • Reverse LBC x 20
  • WWII sit ups x 20
  • Merican Hammers x 20


  • Good group…hard work was done by all.  I know my legs were sore today
  • GoRuck….do it
  • Krispy Kreme run is this weekend.  Go support your brothers in arms
  • Hi Fidelity did it’s mile run this morning.  Myrtle just txt me and told me he ran a 5:55 mile.  Congrats to him and all the pax who gave it their all.