Since everyone else was doing IPC before the regular workout this morning, Oneshot joined the Maintenance Crew along with FNG “Sparky” for some Seahawks inspired exercises. Let it be known that Oneshot never wavered from his allegiance to the Eagles.

Warm up

Michael Phelps x12

Grass Pickers x12

Shoulder Raises x12

Hip Circles x12

Then a Slowsie to the lower pavilion.

The Thang

Irkins x12 (for the fans who call themselves the 12s)

Dips x24 (In honor of Marshawn Lynch #24 “Beastmode”)

SSH x36 (as in 136 decibels – the level of loudness achieved at the Seahawks stadium during the infamous “Beastquake” – and enough SSHs will leave your calves screaming)

Imperial Squat Walkers – x12 (4 count exercise = 48 for 1st SuperBowl)

Plank x 60 seconds (for 2nd SuperBowl)

Slowsie to basketball courts and back

***Rinse and repeat 3 times.***

For the last set instead of planks we did a 60 second wall sit.

Oneshot modified the Irkins, and Dips with burpees (I am as surprised as you are) and for the 60 second plank he modified with AMRAP burpees.

Mary

Bird Dogs – held position for a 12 count x12

Dead Bugs x12 IC

Hillbillies x12 IC

Monkey Humpers x12 IC

Count-O-Rama

Name-O-Rama

COT

Thoughts are with Pax and their families as they navigate loss, difficult job situations, and other challenges, as well as for Pax who were at Lake Champion this weekend.

Thanks for following this Seahawks fan’s lead, and a special welcome to “Sparky” who is a double Respect Pax!

THE Meatball

… and Go Hawks!