With the shovel flag planted, 10 athletic PAX set out into the Monday morning drizzle for a well-rounded workout of speed work, agility drills, plyometrics, and conditioning.  Before launching, the PAX did their best to ignore a potentially awkward situation with two of Raleigh’s finest in the parking lot. NOTE: King David was NOT with them on a ride-a-long.


[Enter drizzle] Jog around parking lot, avoid getting hit by Bunny Hose entering parking lot on two wheels, circle up for 10 SSH while Bunny Hose gets out of his car, then continue to upper parking lot for a warm-up:

  • SSH x 20
  • Imperial Walkers x 20
  • Good Mornings x 15
  • Alt. Shoulder Touches x 20
  • Mericans x 15
  • Alt. Shoulder Touches x 20

[Enter a little more drizzle] Stay in upper parking lot for speed drills:

  • High knees x 20 yds. x 2
  • Butt kickers x 20 yds. x 2
  • Karyokes x 20 yds. x 2
  • POWER skips x 20 yds. x 2

Mosey to other parking lot for Four Corners / agility drills:

  • STATION #1: speed ladder (dealer’s choice). If a Pax kicks and moves the ladder, ALL Pax owe 10 burpees.  (No burpees performed.)
  • STATION #2: 4 cones: backpedal, sprint diagonal, backpedal, sprint diagonal back to start
  • STATION #3: 4 cones: sprint, side shuffle, backpedal, turn and sprint
  • STATION #4: 3 cones: sprint 5 yds., sprint back, sprint around performing figure 8 around last cone, sprint to beginning

Pax spend 2-2.5 minutes at each station, alternating sides/directions for balance.

[Enter light rain] Mosey over to stadium for some plyometrics:

  • Depth jumps at each step, working way up stadium, followed by exercises at each step, 3 sets total.
  • EKG’s x 15, 10, 5
  • Prisoner Squats x 15, 10, 5
  • Carolina Dry-Docks x 15, 10, 5
  • Bulgarian Split Prisoner Squats x 8, 5, 5 each leg
  • Mericans x 10, 10, 10

[Enter straight-up rain] Mosey back to upper parking lot for conditioning:

  • Gassers x 3  (53 yd. sprint, touch line, return, back to other end, return to start, 212 yds. total each rep)

Mosey back to shelter, to wrap-up with a little Mary:

  • LBC’s x 40
  • Reverse LBC’s x 20
  • Hello Dolly x 20
  • Freddies x 20


  • There are two eternal truths attached to Zero Hour: (1) it will rain, and (2) there will be an awkward parking lot conversation with somebody NOT a part of F3.  Two weeks ago, we apparently scared the “sh*t” out of a local.  This week, YHC and TARP had a briefing with the Raleigh PD – no trouble here sir, and would you like to join us?  No? Okay.
  • There will be a spring Raleigh custom GORUCK Challenge – you can do it, so commit.
  • Consider the Hopebuilder workout – great cause, so please pick an afternoon and do it.