10 PAX braved the cold and wet conditions (despite a predicted ice storm from some corners of the news media) to get the week started right in North Hills. YHC attempted to partially mitigate the stigma associated with the famous John Kruk quote about baseball players not being athletes, and thus brought the following:




Run up to tennis courts

SSH x 25

Fazio Arm Circles x 10 (Reverse x 10)

Good Mornings x 20

Merkins x 20


A little speed work:

High knees 25 yds x 2 across the tennis courts

Butt-kickers 25 yds x 2

MC Hammers (a.k.a. power skips) (a.k.a. one-legged power thrusts across the ground) 25 yds x 2

Squat shuffles 25 yds x 2


Head to rock pile to select a rock, then mosey back to lower parking to break into teams of 3 for relay work:

Pax #1 – sprint 100 yds to relieve…

Pax #2 – Merkins, who sprints back to…

Pax #3 – Clean and Press the rock, who sprints back to Pax #1

(5 sets each of Merkins and clean & press, 10 100yd sprints)


Mosey back to upper parking lot:

Group #1 – run around island with rock over head

Group #2 – advanced sumo squats

Flapjack x 3


Deposit rocks and head to shelter:

Decline Carolina Dry Docks – 1, 2, 3, 4, 5, 6, 7

Single leg squats – 7, 6, 5, 4, 3, 2, 1


Mosey back to lower parking lot for Mary:

Russian Hammers x 25

High Slow Flutter x 25

Freddy M’s x 25

LBC’s x 25





Nice effort by the PAX in the conditions, which became cold, wet, and a slippery at times.  No complaining whatsoever about the 100 yd sprints on wet pavement in the rain in 34 degree weather.  Aye!

Rumor has it that Big Sproles will be the Q at next Monday’s workout, so let’s get a record turnout.

Howard and Floppy (I think?) are on for Q Saturday at Pullen.  Get your rest.