In the midst of a rain storm that would make Noah worry, we seemed to find a window of approx. 45 minutes of beautiful weather…considering.  Temp 62 degrees, rain held off, humidity felt like 100%. Last Monday workout before the Christmas holiday, so I had to push the Pax hard so we could all go forward this week and enjoy that extra piece of cake, pie, 2nd helping of turkey with cranberry sauce, etc. Aye!

The Thang:

Warm up

  • SSH x 20
  • Merkins x 20
  • Plank jacks x 20
  • Sir Faz Arm Circles x 10
  • Reverse Sir Faz Arm Circles x 10

Island of Pain – Count off into two groups. Group 1 sprints around the island, Group 2 waits at the start/finish line in a squat hold.

  • Island of Pain x 3
  • Prisoner squats x 20
  • Dan Jansen’s x 20
  • Single leg dead lifts x 10 per leg
  • Island of pain x 3
  • Prisoner squats x 20
  • Dan Jansen’s x 20
  • Single leg dead lifts x 10 per leg

Follow me!

Next exercise…Bobby Petrino’s

  • Petrino’s up the hill (Partner 1 carries partner 2 up the hill, run back down and flapjack)
  • L/R stepups high intensity x 15
  • Cirkens (curb incline merkins) x 10 with a 10 sec hold at bottom
  • Cderkins (curb decline merkins) x 10 with a 10 sec hold at bottom
  • Petrino’s up the hill
  • SSH x 20
  • L/R stepups high intensity x 15

Run over to the shelter…fyi…it’s not over yet so don’t get excited

  • Long slow flutter x 20
  • LBC’s x 20
  • Cannonball! x 20
  • Russian hammers x 20
  • The Dip! x 20
  • Bulgarian split squats x 10 per leg

Run to tennis courts

  • Shuffle suicides
  • Balls to the wall x 15
  • Sprint/back peddle suicides
  • Balls to the wall (with optional pushup) x 15

That’s it! Nice work

COT

  • Welcome to Coach Doherty…the man that will help us plant the flag in Brier Creek.  Good to have him along for the ride
  • My prayers were answered as The Pirates whooped up on Ohio (Ohio Univ…not Ohio St…lets not get ahead of ourselves here) 37-20.
  • Bless all Pax traveling this week.  Keep everyone safe.
  • No workouts on Christmas day.

Aye!

 

0 Replies to “Merry Christmas!”

  • For the first time in Zero Hour history, the rain held off and only dumped 30 min after completion when I was back in bed. Thanks for arranging that Tarp! Another solid Q and with that I will have another beer. Merry Christmas brotha!

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