bluegrass

Screaming Shoulders Workout

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Intro

Warmup – 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20

Grateful Dead x 5 rotations

Index Card workout (index card with randomized order of 9 exercises given to each pair of pax.

  1. Bear Crawl Maze
  2. Lunge up and across hill then backward lunge down
  3. Jog 1/2 lap, sprint 1/2 lap
  4. Share 1 prayer request
  5. 1 legged wheelbarrow 25 yd each
  6. 2 legged wheelbarrow 25 yd each
  7. 60 dips each
  8. Crab Walk 50 yd each
  9. 40 squerkins each

Circle up for 6 minutes of Mary including flutter kicks, Weezy Jeffersons, LBCs, reverse crunches, Mountain Climbers, Hundreds

10 Prisoner Cell Merkin Burpees

Walk- On Waterfall to end

Circle of Trust, announcements, praises, prayer, lead on 3

Merkins…6/9/18

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Welcome to summertime in Alabama.  72 with 95% humidity.  23 PAX along with three FNGs put in work.  We were privileged to have Namaste back with our group.  The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park.  Nice cold refreshments ranging from bottled water to brewskies were consumed.

Warm Up

  • Side Straddle Hops – 25
  • Sumo Squats – 25
  • Ray Lewis – 25
  • Merkins – 40
  • Big Boy Sit Ups – 25
  • Supermand – On your own

Mosey to Manhattan

  • 1st Stop Sign – 25 Merkins
  • 2nd Stop Sign – 25 Merkins
  • 3rd Stop Sign – 25 Merkins
  • 4th Stop Sign – 25 Merkins

Dawson Baptist Church (Back parking lot)

  • Dora #1 – 100 Big Boy Situps (run length of parking lot)
    • PAX 1 – Big Boy Situps
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders up Evergreen Ave. – 25 Merkins at the top
  • Dora #2 – 200 Merkins (run length of parking lot)
    • PAX 1 – Merkins
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders half way up Evergreen Ave. then run to the top – 25 Merkins at the top
  • Dora #3 – 300 Prisoner Squats (run length of parking lot)
    • PAX 1 – Prisoner Squats
    • PAX 2 – 25 Merkins

Mosey to Central Park

  • Merkins – 10
  • Shoulder Taps  – 10
  • Merkins – 10

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT

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The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed:

Warm-ups:

  • 25x side straddle hops
  • 25x prisoner squats
  • 15x willy mays
  • 25x ray lewis

0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary

Modified Nolan Richardson 40 minutes of hell:

  • Partners split reps while there was a +/- 40 yard back peddle, bobby hurley, and jog back
    • Pull Ups: 2x max each
    • Squats: +/- 150
    • Big Boy Sit Ups: +/- 100
    • Merkins: +/- 125
  • Little Baby Arm Circles and Ray Lewis for for a 100 yards walk

0.8 mile mozy with 2 stations of 5x burpees back to Central Park

Captain Thor – 1:4 Ratio of Big Boy Situp to American Hammers – Completed 5:20

Ended to Bring Sally Up with Merkins

Basic Training & Grundl Mtn. – 6/2/18

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18 PAX and two FNGs did the hard thing and got better.  Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge.

Warm Up

  • Side Straddle Hops – 30
  • Al Gore – 30
  • Merkins – 30
  • LBCs – 30
  • Prisoner Squats – 30
  • Superman

Mosey around track (2)

Set 1

  • Arm Circles (F) – 20 count
  • Raise the Roof – 20 count
  • Arm Circles (B) – 20 count
  • Seal Claps – 20 count
  • Overhead Claps – 20 count
  • Hold arms out straight, palms up

Set 2

  • Prisoner Squats – 10
  • Lunge Jumps – 10
  • Sumo Squats – 10
  • Jump Squats – 10
  • Side Lunges (R) – 10
  • Side Lunges (L) – 10

Set 3

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20

Set 4

  • Big Boy Sit Ups – 20
  • Flutter Kicks – 20
  • Freddy Mercury – 20
  • Dolphin Kicks – 20

Mosey to Grundl Mountain

  • Run to top of Grundl Mountain
  • 20 Merkins
  • Run to bottom of Grundl Mountain

Mosey to Homewood Central Park

Set 5

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips -20

Finale

  • Star Plank
  • Merkin Waterfall (5 to 1) – 15 total

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

Dora at The Vulcan

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21 PAX posted and did the hard thing on a cool morning at the Vulcan!

Warm Up

SSH x 30, Merkins x 30, Prisoner Squats x 30, LBCs x 30, Flutter Kicks x 30

Indian Run to Trinity UMC, 10 Burpees

The Thang

Dora with partner:

Merkins x 125

LBCs x 200

Prisoner Squats x 300

50 yard sprints while resting between exercises!

On the wall:

Dips x 40, Decline Merkins x 20, Step-ups x 20 (each leg), Dips x 20

Circle up

Fireman’s drill cool-down x 5

A few announcements and COT – PAX encouraged to give Truthful, Specific, and Positive (TSP) feedback to others in order to train and work the important muscle of encouragement.  Pray for Skullbucket and his family during his daughter’s treatment.

Slumlord led the prayer – LEAD on 3!  Men got better!

Aye!

 

Grundl Mountain – March 20, 2018

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26 PAX and 1 FNG (Snowden) took on Grundl Mountain this morning and survived.  Men got better.  Happy Birthday to Soccer Mom as he turns 25 and gets the coveted car insurance discount.

Warm Up

  • Mountain Climbers – 20
  • Merkins – 25
  • Burpees – 10
  • Side Straddle Hops – 20

Mosey to Grundl Mountain

  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to Woodfern Dr (382 feet)

Total ran on the mountain = .89 miles

Mosey back to the park to find a spot on the wall

  • Dips – 43
  • Decline Shoulder Taps – 10

Finale

  • Jack Webbs – 10

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

February 20 Workout

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Perfect weather for a workout!  60 degrees with clear skies.

Warmup:  SSH x 25, Crablegs Stretch x 15, Willie Mays x 15, LBAC x 20 count

6 Minutes of Mary: Flutterkicks, Windshield Wipers, BBSitups, American Hammer, The Hundred, LBCs, Flutterkicks, Mountain Climbers

Moseyed to OLS Parking deck for Parking Space Tracers (20 merkins, Follow the lines of the parking spots to the end of the deck, 20 merkins, run back to repeat) x 4

Burpee Dan (1 Burpee/4 Lunges to the end of the parking Deck)

Mosey to Tennis Courts for Animal Crossing:  Pax at each of the 4 corners, Alternate going from corner to corner with Bear Crawls, Crab Walk, Duck Walk, and Frog Jump x 2 laps total

Mosey back to circle for Merkin Waterfall to End.

COT/Announcements

FNGs Ice, Elvis, and Top Knot

Cone Drills – February 3, 2018

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36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Jack Webbs – 10
  • Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Cone Drills

Set 1

  • 1st Cone – Start Run
  • 2nd Cone – 10 Merkins then run to next cone
  • 3rd Cone – 10 Merkins then run to next cone
  • 4th Cone – 10 Merkins then run to next cone
  • 5th Cone – 10 Merkins then run back next cone
  • 4th Cone – 10 Merkins then run back 4th cone
  • 3rd Cone – 10 Merkins then run back 3rd cone
  • 2nd Cone – 10 Merkins then run back 2nd cone
  • 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

  • 1st Cone – Start Run
  • 2nd Cone – 10 Big Boy Sit Ups then run to next cone
  • 3rd Cone – 10 Big Boy Sit Ups then run to next cone
  • 4th Cone – 10 Big Boy Sit Ups then run to next cone
  • 5th Cone – 10 Big Boy Sit Ups then run back next cone
  • 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
  • 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
  • 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
  • 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

  • 1st Cone – Start Run
  • 2nd Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Bear Crawl to first cone
  • 1st Cone – Backwards Plank

Set 4

  • 1st Cone – Start Run
  • 2nd Cone – 10 Jumping Lunges then run to next cone
  • 3rd Cone – 10 Jumping Lunges then run to next cone
  • 4th Cone – 10 Jumping Lunges then run to next cone
  • 5th Cone – 10 Jumping Lunges then run back next cone
  • 4th Cone – 10 Jumping Lunges then run back 4th cone
  • 3rd Cone – 10 Jumping Lunges then run back 3rd cone
  • 2nd Cone – 10 Jumping Lunges then run back 2nd cone
  • 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

  • 1st Cone – Start Run
  • 2nd Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Crab Walk to first cone
  • 1st Cone – Backwards Plank

Set 6

  • 1st Cone – Start Run
  • 2nd Cone – 25 Raise the Roof then run to next cone
  • 3rd Cone – 25 Raise the Roof then run to next cone
  • 4th Cone – 25 Raise the Roof then run to next cone
  • 5th Cone – 25 Raise the Roof then run back next cone
  • 4th Cone – 25 Raise the Roof then run back 4th cone
  • 3rd Cone – 25 Raise the Roof then run back 3rd cone
  • 2nd Cone – 25 Raise the Roof then run back 2nd cone
  • 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

  • 1st Cone – Start Run
  • 2nd Cone – 10 Makhtar N’Diayes then run to next cone
  • 3rd Cone – 10 Makhtar N’Diayes then run to next cone
  • 4th Cone – 10 Makhtar N’Diayes then run to next cone
  • 5th Cone – 10 Makhtar N’Diayes then run back next cone
  • 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
  • 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
  • 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
  • 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Grand Finale

  • Burpees – 5
  • Modified Merkins – 10

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

2018-01-30 Peaches Circuit @ Vulcan

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35 PAX including 1 FNG (AWOL)

Warm-up:

  • Side Strattle Hop x25
  • Willie Mays x25
  • Frankensteins x25
  • Bum Kicks x25
  • Ray Lewis x25
  • Cross Toe Touch x25
  • LBCs x25
  • 0.5 mile Circuit Station Tour

3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other:

  1. Prisoner Squats x25 -> Alternating Lunges x25 each leg
  2. Merkins x25 -> Dips x25 -> Incline Merkins x25
  3. Sit ups x25 -> Mountain Climbers x25
  • Cycled through stations twice for most people (200 REPS + 1.5 miles), a few of the elite got an extra station or two in, and a few worked their way through the cycle the best way they could

Final Circle

  • Planks waiting on AWOL to find his way back with SCAM’s assistance
  • Jump Ropes x25
  • No time to spare – 45 minutes exact!

Announcements, FNG AWOL gets easiest name of all time, and prayer/chant

Men Got Better!

Manhattan Stroll – January 18, 2018

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13 PAX enjoyed a leisurely stroll up and down Manhattan Street in balmy 15 degree weather conditions.  These men got better and fought the urge to stay in their cozy beds.

Warm Up

  • Side Straddle Hop – 25
  • Mountain Climbers (Wide Leg) – 20
  • Ray Lewis – 20

Mosey to Manhattan Street

1st Set

  1. Run to the 1st stop sign towards Trinity United Methodist Church, perform 25 Merkins and 25 Freddie Mercuries
  2. Run to the 2nd stop sign, perform 25 Merkins and 25 Freddie Mercuries
  3. Run to the 3rd stop sign, perform 25 Merkins and 25 Freddie Mercuries
  4. Run to the 4th stop sign, perform 25 Merkins and 25 Freddie Mercuries

2nd Set

  • Run to the 1st stop, perform 25 Deep Squats with arms raised and 25 Raise the Roofs
  • Run to the 2nd stop sign, perform 25 Deep Squats with arms raised and 25 Raise the Roofs
  • Run to the 3rd stop sign, perform 25 Deep Squats with arms raised and 25 Raise the Roofs
  • Run to the 4th stop sign, perform 25 Deep Squats with arms raised and 25 Raise the Roofs

3rd Set

  • Run to the 1st stop, perform 25 Lunges (each leg)
  • Run to the 2nd stop sign, perform 25 Lunges (each leg)
  • Run to the 3rd stop sign, perform 25 Lunges (each leg)
  • Run to the 4th stop sign, perform 25 Lunges (each leg)

Sprint back to Central Park

Grand Finale

  • Tunnel of Love

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.