Rocky Balboa Workout at the Farm

AO: The Farm

QIC: Infinity

The PAX: Gekko and Running Man

WarmUp: Air Squats, Don Quixote, Michael Phelps, and Cherry Pickers.

The Thang: Rocky Balboa workouts done to music from the first four Rocky movies:

Rocky I

1. 400m Run w/weight (water bottles in each hand)

2. 20 Shadow Speed Bag punches IC

3. 10 Typewriter Merkins (1-arm Push-ups)

4. 20 BBS with twist/punch at top w/weight

5. 10 Clapping Merkins

6. 20 Jab-Jab-Cross Punches w/weight

Rocky II

1. Suicide Sprints

2. 10 Typewriter Merkins (1-arm Push-ups)

3. 20 Coupon Block Swings (Chopping Wood)

4. 10 Pull-ups

5. 20 BBS with twist/punch at top w/weight

6. 20 Shadow Speed Bag punches IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 12 American Hammers

9. 20 Lateral and Front Combo Raises IC

10. 20m Walking Lunges

11. 20m Bear Crawls

12. 10 Shadow Jump Ropes w/weight IC

Rocky III

1. Suicide Sprints

2. 20 Jab-Jab-Cross Punches w/weight

3. Apollo Creed Footwork drills

4. More Suicide Sprints

5. 20 Shadow Speed Bag punches IC

6. 15 Swimmers IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 10 Shadow Jump Ropes w/weight IC

Rocky IV

1. 20m Walking Lunge out and 20m Bear Crawls back (Running: up a snow-covered mountain)

2. 20 Shadow Speed Bag punches IC

3. 20 Crossover Punches (Sawing wood)

4. 15 Weighted American Hammers (Lateral medicine ball throw)

5. 20m Bear Crawl out and 20m Standing Long Jumps back (Weighted sled pull)

6. 10 Wide-grip pullups

Mary: V-ups and BBS with twist/ punch at top w/weight.

Observations: This was a non-stop beat down, but we put in a solid performance. YHC ran out of breath during the footwork drills. There were more exercises from Rocky IV, but we ran out of time.

CoT: “Going in one more round when you don’t think you can. That’s what makes all the difference in your life.” – Rocky Balboa

“Every champion was once a contender who refused to give up.” – Rocky Balboa