PAX: Crablegs, Pumpkin Spice, TK, Toothless and En Fuego (QIC)
Conditions: Favorable
0530 and we see Pumpkin moseying in from the front porch. Knock out a few SSH while we await his arrival. Upon it, we disclaim, then YHC informs the PAX that on November 21, 1976, exactly 43 years ago to the day, Rocky opened in theatres in New York City. The film was made on a budget of just over $1mm and went on to earn over $225mm, and set off a series of 7 more films that collectively earned 10 Academy Award nominations and 3 Oscars. None obviously better than Rocky IV where Rocky nearly single-handedly ended the Cold War. Today, we honor the GOAT that is Rocky Balboa with our Rocky-inspired workout.
Mosey around the loop and set up WOR in the lot under the lights. In Rocky fashion, 12 jump ropes, 10 jabs, 10 Rocky Balboas, and 11 Butkus stretches (Rocky’s dog, looks quite similar to a Scorpion Stretch). Total of 43 reps of WOR to represent the 43 years. Move to the Thang:
THANG:
30 minute AMRAP (As Many “Rounds” as Possible) of the following 8 circuits (for the 8 total movies), each with 24 reps, all picked due to heavy representation throughout the Rocky training montages and played to the beat of all the Rocky classics:
- Merkins (single-hand if you can; last 3 of each round must be clerkins – as Rocky throws three clerkins in the Rocky I training montage amidst the single-hand)
- Down-Unders – Atlantis’s way of doing a pull-up, a favorite of the Italian Stallion
- From the swings, head to the water tank, where a 30lb ruck plate awaits for one lap around the tank (training montage I begins with Rocky running with coupons in hand)
- Goblet squats utilizing 15lb coupon (Rocky squatting with the log)
- Overhead presses utilizing 20lb ruck plate
- Ivan Dragos – standing hammers utilizing 15lb coupon
- WWIIs – Pax instructed to end with four count jab combo, props to TK, clearly not his first time delivering said combo.
- Finish with a consistent in every training montage – the sprint. No steps to represent Philly in Rocky I, we opt instead to sprint up the hill from the lot to Morrow Street.
After 30 minutes, we all barely answer the bell (thanks to the coupon runs around the tank) for 90 seconds of Mary – perform leg raises in cadence. YHC instructed the PAX to imitate Rocky with only shoulder blades touching the ground – none of us obliged.
Time called and we head back for COT. Prayers and congrats to Pumpkin with little one on the way. Good luck to the PAX representing Nashville in the upcoming fitness contest.
Good work to all the PAX – Rocky would approve as it wasn’t an easy AMRAP. Always great to be with the HIM of Atlantis.
En Fuego
The Playlist:
- Gonna Fly Now – Theme from Rocky
- Eye of the Tiger – Survivor
- Burning Heart – Survivor
- Hearts on Fire – John Cafferty
- Training Montage from Rocky IV
- No Easy Way Out – Robert Tepper
- Living In America – James Brown