At the Movies: Training Montage

January 9, 2020

WHEN: January 9, 2020
QIC: Soybean
PAX: Banana Split, Crab Cake, Magellan, Sherwin
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Y’all have seen Rocky or Karate Kid or [insert your favorite sports / super hero movie here]. And what’s the best part of the movie? The fight scenes, of course. But before the fight scenes comes…the training montage. Yes, any great action flick worth it’s muster has some sort of kick a– music playing underneath a brutal training regimen where the dude’s getting ready for the fight of his life.

Well, skip the music, but add some long distance bear crawls and gorilla walks. Stage a couple circuits with push-a-main-muscle-group-to-damn-that-hurts-exhaustion and you get a sense of this morning’s project at the Bullpen (details below). Most of us aren’t fighting for our lives, but we *are* pushing ourselves to get better, stronger, healthier, more disciplined, whatever – and that takes guts, especially to roll out of bed at 0500. Sometimes that’s the toughest, biggest win of the day. There’s no highlight reel for it. No cameras to capture your courage and conviction. But if they made a movie of your life, those moments would be worth a 5-minute clip. Because you did it and it makes you, in some small way, a bada–. Well done, brother.


  • SSH x 10 IC
  • Seal Jacks x 10 IC
  • Smurf Jacks x 10 IC
  • Mountain Climbers x 10 IC
  • Calf Stretch x 10 secs each leg
  • Plank Jack x 10 IC
  • Windmills x 10 IC

Ricky Bobby Run to Parking Lot Near Rise

Sprint Up Parking Lot, Bear Crawl Back Down (~50 yards each way)

Sprint Up Parking Lot again, Gorilla Walk Back Down

If way ahead of the 6, sprint around and catch ‘em for more Gorilla Walks

Mosey to Plaza near Carolina Theater / Convention Center

Movie Training Montage Circuit 1: Legs

  • Jump Ups x 5
  • Single Leg Lunges x 10 (5 Each Leg)
  • Step Ups x 15 IC Alternating Legs
  • Rocky Balboas x 20 SC
  • Johnny Dramas x 25 SC
  • Smurf Jacks x 30 IC
  • Repeato for 2 full circuits

Movie Training Montage Circuit 2: Arms

  • Derkins x 5
  • Erkins x 10
  • Dips x 15
  • Bear Crawl to Carolina Theater Wall for 20 second BTTW hold
  • Overhead Claps x 25 – hold it
  • LBACs x 30 (15 each direction
  • Bear Crawl back down to plaza
  • Repeato for 2 full circuits

Mosey to Parking Lot Near Rise (again), Partner Up

Partner Carry ½ Way Up, Switcheroo, Leap Frog Back Down


  • American Hammer x 20 IC
  • Box Cutters x 20 IC
  • Freddy Mercuries x 20 IC
  • Superman Ring of Fire x 10 per PAX


Pray for guys going through transitions. YHC is moving this weekend to make room for my mother-in-law to join us and create a multi-generational home. Other guys are changing jobs, seeing people around them change, wondering what a new year brings…you know, life’s always in flux. Let’s pray that each of us extends grace to ourselves and others as we encounter life’s inevitable transitions.