Warm-up
- Pledge of Allegiance (that’s right we love America at the Crick)
- Jog around field
- Good Mornings x10
- Side Shuffle ops x20
- Mountain Climbers x10 (hold)
- Standard Mericans x10
- Squats x10
- Sir Fazio Arm Circles x10
- Reverse Arm Circles x10
Partner Up
Partner up 1s and 2s/Cycle 1
- 1s do Agility Jumps, Dips x10, and Pull-ups x5
- 2s hang back and rock out Standard Mericans 10 in cadence and Squat it out
- Flapjack
Cycle 2
- 1s do Agility Jumps, Dericans x10, Pull-ups x5
- 2s Wide Mericans 10 in cadence, Squat it out
- Flapjack
Basketball Court Drills
- Lunges
- Long jumps (I called them high jumps so from now on just do both at the same time)
- Plank it out
- Defensive slides x3
- Backboard touches x3
- Plank it out
- Calf raises x10 in cadence
- 17s
Garbage Bin Mania
- Spiderman up without hitting your head on the dumpster
- High jump x10
- Balls to the wall
- Spiderman
- Squats
- Balls to the wall
- Spiderman
- Calf raises
- Ball to the wall
Kanye takes lead
Meet Pete
Pick a rock any rock and then share the love with the following work-outs all in cadence
- Curls x10
- Overhead press x10
- Row x3
- Repeat above 3x
- Personal choice of one of the above to finish out x10
11s on the Steps
- Mericans at the top starting at 11 counting down
- run down the steps
- Plankjacks at the bottom starting at 1 counting up
- Plankorama
Lucky Stump
- Gorilla hop up the hill
- Run down the steps
- Bear crawl up the hill
- Run down the steps
- Hill tunnel
Mary
At this point exhaustion kicks in and memory goes out..we did a respectable amount including but not limited to the following-
- Burpees
- 6 inch leg holds
- Box cutters
- Crunches
COT
- F.I.A. soft launch at the Crick kicked off that morning at 8:15am
- Nickelback took out the crew with a prayer as everyone stared at Kanye’s sweat mark on the pavement
