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.
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
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
Squat Jumps – 30 yard sprints in between
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