I love the Rocky movies. From Rocky III, one memorable moment was when Creed was making Rocky do all kinds of unusual exercises, the intent was to work on muscles that aren’t typically trained. Our WO’s typically are full of variety already, but every now and then I like to try new things. The PAX did workout the entire body, but the love handle and biceps are more focused on.
warmarama: plank routine that goes like this
peter parker 5x, 1-arm peter parker 5x each arm
superman 30s
sun gods in plank, one arm at a time
Alabama Ass-kickers, 4 count
cat-stretch
break PAX to groups of 3, start at different stations, leave the weights at station
station #1: legs
-copper head lunge w/ weights 25x
-hill billy 10x IC
-copper head lunge w/ weights 25x
then lunge to station #2
station #2: arms
-bicep curls IC 25x
-wojo squats 15x
-bicep curls IC 25x
then Lt Dan to station #3
station #3: back
-back pull (aka lawn mower) IC 25x
-toy soldier 15x
-back pull IC 25x
then walk to station #4
station #4: shoulder
-squat press with weights IC 25x
-string ripper 10x
-squat press with weights IC 25x
then lateral bear crawl to station #1
intermission: plank routine
left side plank then right side plank
left side plank hip raise 10x then right side plank hip raise 10x
side plank leg raised, both sides
Carolina dry docks 5x
repeat station #1-4. Omaha was called halfway on the 2nd round.
MOM:
LBC
LSF
Cindy Crawford
Reverse LBC
Homer Marge
Quick time check showed it was already 6:22! Wow, I’ll be buying a watch to keep PAX on time.
PAX: Bulldog
QIC: 01/26/17
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