The Vulcan – 7/12/2018 – Mowers Made Us Modify

27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping.  Welcome Stan and Cat Lady.

Warm Up

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Squats x 35

Merkins x 25

 

2 Lap mosey 

Dora – Sprint slab by amphitheater

50 Burpees

100 Merkins

150 Dutch Skaters

200 Delivery LBC’s (wide leg)

250 Raise the Roof

300 American Hammers

350 High Knees

30 Burpees 

 

Plank to “can’t wait to be king”

10 Burpees 

Screaming Shoulders Workout

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

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

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