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
- Share 1 prayer request
- 1 legged wheelbarrow 25 yd each
- 2 legged wheelbarrow 25 yd each
- 60 dips each
- Crab Walk 50 yd each
- 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
YHC gave my VQ to a group of 24 PAX and 2 FNG’s yesterday AM. Welcome to Misdemeanor and Formica! The PAX circled up in beautiful Homewood park as usual, and after the regular introductions we got to work.
1. side straddle hop – IC (4count-40)
2. Willie Mays (feet shoulder width, move side to side) – IC (4count-15)
3. Annies (plank, raise one hand and move in circle) – IC (4count-15 first hand/25 second hand)
4. LBC – OYO (40)
5. Ray Lewis (feet together, raise and lower arms) – IC (4count-25)
6. Prisoner Squats – IC (down/up-30)
7. little baby arm circles front / hold / back – IC (4count-10 each/15 sec hold)
8. Merkins – IC (down/up-25)
9. High knees – IC (4count-30)
10. Oh Yeahs / Supermans (Lay on stomach, raise arms and legs 6 inches and hold until told to stop)– 60 sec count
11. Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-20)
12. Flutter Kicks – IC(4count -25)
After getting all warmed up, PAX counted off 1’s and 2’s for a nice Indian Run. It was up to Slumlord to decide where we would go next. Little did he know that for each location YHC had planned a special version of pain. After deciding on Dawson, PAX lined up for an Indian Run. Unfortunately someone dropped the flag on the way, so PAX did 10 burpies halfway there. Once at Dawson, the team did a hill run.
Pax ran up and down that hill and did a set of exercises at each stop, starting with 10 merkins at top. Then it was back to the bottom where we did as many as possible LBC’s, followed by another run to the top with 25 side straddle hops, and finally 40 American hammers at bottom.
Next PAX did a little Mosey back to Homewood park. YHC had to fall back, so Cocky stepped up and led the PAX in a little wall- work while YHC caught up to the group.
Cocky did a good job of leading the group I hear. Don’t know the count, but I could hear the cadence from down the street.
• Declined Merkins
• Inclined Merkins
Pax then went back to the circle for a final exercise.
• Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-10)
At last it was time for COT and name-o-rama. PAX welcomed two FNG’s Misdemeanor and Formica.
YHC is grateful for this wonderful group of men. In the short time I’ve been coming here, I have made friends and gotten better. What a great way to start a day with such a great group of guys. In my oppinion, it doesn’t get much better that that.
Warmup: SSH x 30, Willie Mays x 10 count, Imperial Squat Walker x 10, 1 legged Burpees x 5 each leg
Indian Run to corner of Manhattan and Seminole
Indian Duck Walk from Seminole to Clairmont
Quadraphilia up the Trinity Valet Hill (4 minutes of Bernie Sanders up, mosey down)
Joe Hendricks x 1 (Crawl Bear up the hill)
80/60/40/20: Take max # of merkins and do 80%, then 20 4 -count Flutter kicks, 60%, flutter kicks, 40%, flutter kicks, 20$, flutter kicks
Walk the Labyrinth – In 3 groups, the PAX walked a prayer Labyrinth on Trinity’s campus – a time to meditate/pray while walking a set course. Prayers were lifted alone, and at least 1 group had a circle prayer afterward.
Froggy Squats down to Manhattan (Lunge, Lunge, Squat)
Cocky Catch ‘Em: Sprint 200 yards; Cocky 12 counts, then sprints after the rest of the Pax; 1 burpee payment for every pax that is caught.
Mosey back to the park for Captain Thor (escalating exercise with ratio of 1 sit up/4 4-count AHs
Merkin Waterfall Walk-On style
Circle of Trust
21 PAX posted and did the hard thing on a cool morning at the Vulcan!
SSH x 30, Merkins x 30, Prisoner Squats x 30, LBCs x 30, Flutter Kicks x 30
Indian Run to Trinity UMC, 10 Burpees
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
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!