Burn-Out

Monday Morning Hill HIIT Workout

Warm-up

Side Strattle Hop x25
Butt Kicks x25
High Knees x25
Willy Mays x15
Merkins x25
Ray Lewis x25
Jump Rope x25

Mozy 0.5 mile to Culver Road

Culver Road West (0.4 mile HILL)

Run up / Back pedal down
- Prisoner Squats x50
- Side Lunge x10ea leg
Run up / Back pedal down
- Mountain Climbers x22
- Flutter Kicks x15

Culver Road East (0.1 mile HILL)

Side Shuffle half / Other side shuffle half / back pedal down
- Sumo Squats x50
- Merkins x 25
Side Shuffle half / Other side shuffle half – back pedal half way down
- Laying up slope Freddie Mercury x20
- Laying up slope X Lifts (Flat Freddie Mercury) x10
- Incline Merkin to T Lift with 5 hip bridges x 4 each side

Culver Road West HILL one final time / back pedal down

Mozy 0.5 mile to MBE Field

Thor (1:4, Big Boy Situp: American Hammer) – PAX made it to 8:32 before burn out

SUMMARY:

A mile of mozy
Over a mile of uphill runs and decline backpedals
54 merkins for you June challenge folks
Plenty of core

Happy Monday – Good start to a week!

~Peaches

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

F3 Birmingham

Free Peer Led Workouts for Men

Spartan – June 11, 2018 – Culver Road HILLS HIIT

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