September 7, 2017 – The Vulcan

September 7, 2017-The Vulcan

Sorry for the delay!!

32 men (and one FNG – F3 Amway) posted on a brisk early September morning in Birmingham. It was dark, chilly for a minute and fun.

WARMUP

SSH x 25
Prisoner Squats x 25
High Kicks x 15 each leg
Merkins x 25
LBC x 25 OYO

Mosey park lap x 1

30 yard sprint/back pedal x 3
30 yard side shuffle right/left x 2

Partner carry 30 yards up/back

THE THANG – Odds/Evens

20/18/16/14/12/10/8/6/4/2

Merkins – 30 yard sprints between
Squats – 30 yard sprints between

30 yard sprint gassers x 10

Plank while teammate runs 30 yards down/back (16 teammates)

THE WALL – Odds/Evens

Indian Run Park Lap while others bear crawl up amphitheater->run->bear crawl down

Dips x 25

Incline Merkins x 20

10/8/6/4/2

Squat Jumps – 30 yard sprints in between

COT

Football Up/Downs x 10

Bear Crawl to the Flag

Hi-Vis took us out.

We are fortunate to be there. Don’t feel sorry for yourself.

PAX: Turnbuckle, Scam, The Donald, Denied, Cessna, Drought, Gomer, Shunnarah, Crablegs, Brick, Cinco, Quickrete, Hi Vis, Cocky, Breach, Walk-On, Sparrow, Birddog, Slider, Skeletor, Soccer Mom, Peaches, Pilgrim, Grundl, Switzer, Pothole, Schilling, Milkman, Namaste, Saluki, FNG – Amway

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