Who doesn’t love the Rocky movies?

  • When: 05/14/19
  • QIC: Nightshift
  • The PAX: Weed N Feed, Brick, Cosmo, Swamp, Paulino, Bellhop

My pre blast citing Rocky IV set the stage. “You’re gonna have to go through hell, worse than any nightmare you’ve ever dreamed. But when it’s over, I know you’ll be the ones standing. You know what you have to do. DO IT!” Pulling out the jump ropes solidified the feeling, although I’m of the opinion that’s when the theme stopped. There was no Survior, Kenny Logins, or James Brown songs. Some things in life are better in one’s memory than in real life.

Warm up

Lap, WMH, good morning, slow squats, slow merkins, mountain climber, SSH


Circuit: lift, breath, core. 2 Rds 40 seconds work, 20 seconds rest

  • Squats
  • Jump rope
  • Flutter kicks
  • Overhead press
  • Jump rope
  • Box cutters
  • Curls

10 burpees OYO. Mosey’d to the wall. 2 Rds 40 seconds work, 20 seconds rest

  • Alt leg step ups
  • Split squats right
  • Split squat left
  • Dips

10 burpees oyo


  • Hold 6″ between each exercise: 10 IC each of hello Dolly, Heels to Heaven, box cutters, Flutters
  • Plank hold between exercises: 20 IC alt shoulder touches, low plank hold 15 count, right hand high, left hand high, low plank hold 20 count
  • 2 minutes of burpees

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