With uncommonly (for Zero Hour) clear skies and no rain clouds around, and with several pax entering the Jaycee Park parking lot on two wheels rolling in at the proper start time, off this Pax of 20 set in an effort to get this party started. Let’s roll!
Warm-up:
- Burpees x 10 OYO
- Short jog around the park to the lower softball field
- Burpees x 10 OYO
- SSH x 20
- Imperial Walkers x 20
- Mountain Climbers x 20
- Sir Fazio Arm Circles x 8, Reverse x 8 (cadence counted and led by the man himself)
- Burpees x 10 OYO
The Thang:
Mosey up to the tennis courts for the Zero Hour Combine. Pax count off by 4’s to distribute themselves to four cone stations, performing each drill continuously for 3-4 minutes, one at a time, non-working Pax high plank hold. Exercises were conducted during each rotation between stations.
- Station #1: 15 yd sprint, backpedal to start, shuffle 15 yds, reverse direction back, karyoke 15 yds, reverse direction back, sprint 15 yds, sprint back
- Rotation #1 exercises: Standard Merkins x 10 (4-count, 20 total), LBC x 10, Dive Bomber Merkins x 10
- Station #2: 3-cone drill – 5 yard sprint to touch line, sprint back, sprint around the “L” around the last cone and back to start
- Rotation #2 exercises: Wide-grip Merkins x 10 (4-count, 20 total), Reverse LBC’s x 10, Diamond Merkins x 10 (4-count, 20 total)
- Station #3: Another 3-cone drill – 5 yard sprint on diagonal, spin move around cone, 5 yard sprint on diagonal to third cone, plant outside foot, sprint to start
- Rotation #3 exercises: Standard Merkins x 10 (4-count, 20 total), LBC x 10, Dive Bomber Merkins x 10
- Station #4: 5-cone drill: 10 yard sprint, turn to sprint around center cone, turn to opposite corner, complete weave through all 5 cones
- Rotation #4 exercises: Burpees x 10 OYO
Agility and upper body strengthening exercises complete, and with #mumblechatter on the decline, mosey over to The Pit for a little conditioning.
- Burpee Suicides: sprint to opposite line of first volleyball court and do 1 burpee, return to start and do 2 burpees, sprint to opposite side of 2nd court for 3 burpees, back to start for 4 burpees, and so on, completing the set for all four courts for a total of 28 burpees
Mosey back to lower softball field for a little Mary:
- Reverse LBC x 25
- Protractor x #lostcountbutitwasalot
- Freddies x 20
- Burpees x 10 OYO
COT
- Very strong work on a humid morning men, not too much complaining about the burpees, especially when conducted in the sand. 78 total burpees this morning.
- Pax were short on announcements this morning
- Upon closing out, Myrtle made some comments about doing laundry these evening so that his workout attire would be clean and not dirty for tomorrow’s workout. Upon hearing this, our man Steroid observed aloud, “Myrtle, you know what, you’re just like a skinny version of Au Pair only with a better outlook”
- Will just leave this here
OUT
