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Screaming Shoulders Workout

June 15, 2018 / Walk On / Leave a comment

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. Bear Crawl Maze Lunge up and across hill then backward lunge down Jog 1/2 lap, sprint 1/2 lap … Continue reading Screaming Shoulders Workout

Merkins…6/9/18

June 11, 2018 / jasonlrhodes / Leave a comment

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 … Continue reading Merkins…6/9/18

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

June 5, 2018 / f3peaches / Leave a comment

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

Basic Training & Grundl Mtn. – 6/2/18

June 2, 2018 / jasonlrhodes / Leave a comment

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 … Continue reading Basic Training & Grundl Mtn. – 6/2/18

Dora at The Vulcan

March 22, 2018 / dmurray92475 / Leave a comment

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 … Continue reading Dora at The Vulcan

Grundl Mountain – March 20, 2018

March 20, 2018 / jasonlrhodes / Leave a comment

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 … Continue reading Grundl Mountain – March 20, 2018

February 20 Workout

February 20, 2018 / Walk On / Leave a comment

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 … Continue reading February 20 Workout

Cone Drills – February 3, 2018

February 3, 2018 / jasonlrhodes / Leave a comment

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 … Continue reading Cone Drills – February 3, 2018

2018-01-30 Peaches Circuit @ Vulcan

January 30, 2018 / f3peaches / Leave a comment

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: Prisoner Squats x25 -> Alternating Lunges x25 each … Continue reading 2018-01-30 Peaches Circuit @ Vulcan

Manhattan Stroll – January 18, 2018

January 21, 2018 / jasonlrhodes / Leave a comment

  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 … Continue reading Manhattan Stroll – January 18, 2018

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