December 27th, 2025 By GoldRush

 

PAX: Bear Claw, Zin, Mullet, Constitution, Tarzan, Cape Diem, Thurston, SS Minnow, Uncle Floyd, Ace
Q: GoldRush
FNGs: 0
COUNT: 11

 

Warmup 

Mozy to the amphitheater

• Knee Raises x 15

• Butt Kickers x 15

• Baby Tires x 10

• Baby Lunges x 10

• Lunges x 10 each on your own

• Deep Prayer Squat x 15

 

Stretches

• Quad Stretch

• Hamstring

 

The Thang

Three exercises, 30 seconds then the fourth exercise is 60 second. Repeat the set.

Break for one minute then on to the next set.

Five sets total + three bonus exercises for one minute each.

 

Set 1

• Jump Squats

• Run Stance Squat  – Three squats then rotate to the other side after the fourth squat

• Airborne Heisman – Knees up on one side, jump to the other side. Repeat going the other way.

• Swing Kicks – 1 min

 

Repeat Set One

30 Sec Break

 

Set 2

• Squat Reach Jump – Reach all the way down and touch the floor, then jump.

• Squat Switch Pickup – Reach down on one side, jump rotate over to the other side

• Double Airborne Heisman – Knees up on one side, double tires and lift other knee. Repeat going the other way.

• Circle run – 1 min

 

Repeat Set Two

30 Sec Break

 

Set 3

• Jump Knee Tuck – Jump high and have feet touch your bum.

• Mary Katherine Lunges – Arms up lunge. Jump and rotate to other leg.

• Leapfrog Squats – Squat jump forward twice, back twice

• Twist combo – Three directional ski jump for 30 sec, then 180 jump in one direction for 30 sec.

 

Repeat Set Three

30 sec Break

 

Set 4

• Rockstar jump – arm up, then jump up while doing a butt kicker, switch sides after 15 sec.

• Gap Jumps – jump over and land on one leg, jump the other side landing on the other leg

• Squat jacks – jumping jacks with arms behind head and squatting

• Military March – 1 min

 

Repeat Set Four

30 Sec Break

 

Set 5

• Run Squat Jump, 180 – Left side only first. Crouch down and touch the ground, rotate to left side and touch down. On next round, do the right side

• Lateral Leap Frog Squat – Crouch leap from left to right

• Monster Truck Tires – Go through imaginary tires with knees up.

• Hot Foot – Do crosses with one foot up – 30 sec, then switch to the other foot.

 

Repeat Set five

30 Sec Break

 

Bonus

• Baseball pitching – 1 min – switch from right to left after 30sec.

• Basketball jump shot- Catch on one side, shoot with the opposite hand. 30 sec each side

• Football – Like Monster tires, but without the high knees. Once you reach the other side, go backwards while doing high knees and repeat. – 1 min

 

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