• 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


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


  • 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
Kanye leaving his mark
Kanye leaving his mark