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

Spartan – June 11, 2018 – Culver Road HILLS HIIT

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

Froggy Merlot Splash

Circle of Pain:

SSH x25

Willie Mays’s’s’s’s x15

Ray Lewis x25

Merkins x25

Raise the Roof x 25

Little Baby Arm Circles x 30

 

The Thang:

Mosey to front entrance of Mountain Brook Elementary for two sets of:

Dips x20

Flutter kicks x25

Sumo Squats x25

 

Mosey to Western Supermarket for:

Sprint to one end of the parking lot, do PAX-led merkins or jump squats. Rinse and repeat x10. Froggy splashed merlot somewhere around set #6. Quickie duck walks like a speed skater. Some guy walked-on with us for about three sets, then darted off–maybe he’ll come back.

Bear crawl half of the parking lot, then duck walk the other half. Rinse and repeat x3

 

Mosey back to MBE for:

Flutter kicks x20

Box cutters x20

American hammers x20

Merkins till exhaustion

 

CoT

 

The Prayer Labyrinth

The Thang:

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

The Spartan 3/21/18

18 PAX posted at the Spartan and did the hard thing for a hump day workout.

Warmup:

  • SSH x30
  • Willie Mays x20
  • Prisoner Squat x30
  • Burpie x10
  • Ray Lewis x20
  • LBC x40

Mosy to parking deck:

2 sets:

  • Box Jumps x20
  • Dips x20
  • Decline Mercan x15
  • American Hammer x20

Mosy to Canterbury Park and Indian Run back to MBE field. Circle up around flag:

All PAX in plank position and remained in plank position for next 2 exercises:

  • Plank jacks x20
  • Shoulder taps x20

PAX partnered up for cone drill. Cones every 25 yds +\- length of field. At each cone partners did 10 Patty Cake Mercans on way down and 15 Bog Boy Sit-ups with fist bump on way back.

  • Bear crawl to cone #1
  • Frog hop to cone #2
  • Crab walk to cone #3
  • Duck walk to cone #4

Next exercise was partner carry:

25 SSH carry partner to cone #2, 25 SSH swap carry partner to cone #4 , 25 SSH sprint to Flag

Finished with:

  • cockroach x20
  • Burpie waterfall

Mosy back to parking lot

COT

  • Announcements
  • Name-o-roma
  • Welcome FNG Speedo
  • Prayer
  • 1-2-3 Lead

Posted PAX- Juice, Tarbaby, Edge, Skullbucket, Froggy, Elvis, Zacheeus, Skeletor, Elmer, Quickcrete, Rabbit, Speedo, Breach, Mullin, Dispatch, Harbaugh, Birddog.

Men got better.

——Pothole

 

The Spartan 3/19/2018

15 PAX posted Monday morning at Mountain Brook Elementary. A great Spring morning with temp in the high 50’s. Perfect for getting over any lingering consequences from St. Patrick’s Day. PAX present – Bagman, Tarbaby, Zacchaeus, Stuntman, Taiwan, Elmer, Slumlord, Breach, Elvis, Sparrow, Froggy, Pothole, Dispatch, Commie, and YHC.

Warmup

  • SSH IC x 25
  • Straight leg stretch
  • Willie Mays
  • Imperial Walkers IC x 25
  • Plank jacks IC x 25

Mosey to front of MBE – find a  bench

  • Dips x 15
  • Decline shoulder taps IC x 15
  • Dips x 15
  • Decline shoulder taps IC x 15

Mosey to MBE field for THE THANG

Bear-back 11’s – PAX line up along goal line with cones set in front 15-ish yards (hard to tell on lacrosse field in the dark)

  • 10 Carolina dry docks then bear crawl out to cone; 1 jump squat then run backwards to goal line
  • 9 CDD then bear crawl out to cone; 2 jump squats then run backwards back
  • and so on until 1CDD bear crawl to 10 jumps squats and back.
  • it was pointed out to YHC that the combination of CDDs and bear crawls was challenging, nay “sadistic”, by fellow PAX (ahem Stuntman).
  • Completion of challenge with 20 seconds of encouragement, one of YHC’s favorite practices borrowed from our F3 compatriots at THE FORUM.

6MOM interlude

  • Flutter kicks IC x 20
  • High flutter kicks IC x 20
  • Hello Dolly IC x 20
  • flip to high plank
  • Standard shoulder taps IC x 20
  • Mountain climbers IC x 20
  • Elbow plank
  • Spiderman IC x 20
  • Big boy situps x 20
  • Six inches

21’s  – PAX back to goal line with cones out 30-ish yards; count descending/ascending by 2’s . The challenge here was maintaining the wherewithal for basic computations skills under physical duress.

  • 20 merkins with sprint to cones followed by 1 LBC and sprint back
  • 18 merkins with sprint followed by 3 LBCs then back…..and so on.
  • Strong work by all PAX with extras push at the end to grind out the last sprints associated the final 2 merkins and 19 LBCs. (110 total merkins on top of the 55 CDDs for those counting)

Mosey back to MBE parking lot

  • Final ab buster – Protractor with mix of flutter kicks and six inch holds

COT

-Skeletor

 

 

 

Grundl Mountain – March 20, 2018

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.

Side Straddle Hops – March 6, 2018

“Drip down, O heavens, from above, And let the clouds pour down righteousness; Let the earth open up and salvation bear fruit, And righteousness spring up with it. I, the LORD, have created it.”  Isaiah 45:8

Keep Soccer Mom’s mother in your prayers…

Mosey to OLS parking deck

Warm Up

  • Mosey – 2 laps
  • Mountain Climbers – 25
  • Side Straddle Hops – 50
  • Plank Jacks – 25
  • Superman – 25 (1,2,3 cadence)

Mosey – 1 lap

  • Plank (Arms straight) – 25 (1,2,3 cadence)
  • Plank (Elbows) – 25 (1,2,3 cadence)
  • Shoulder Taps – 25 (1,2,3 cadence)
  • Extended Arms – 25  (1,2,3 cadence)
  • Ray Lewis – 25  (1,2,3 cadence)
  • Carolina Dry Dock – 25

Mosey – 1 lap

  • Prisoner Squats – 25
  • Sumo Squats – 25
  • Ballerina Squats – 25
  • Side Straddle Hops – 25

 Mosey – 1 lap

  • Big Boy Sit Ups – 25
  • Flutter Kicks – 25 (1,2,3 cadence)
  • Freddy Mercury – 25 (1,2,3 cadence)

Mosey – 1 lap

  • Merkins – 15
  • Wide Grip Merkins – 15
  • Close Grip Merkins – 10
  • Side Straddle Hops – 25

Finale

  • Jack Webb – 10
  • Side Straddle Hops – 25

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

Feb. 27 The VULCAN AO Peaches Beat Down

34 PAX including 1 FNG (Welcome Hansen)

Warm-up:

  • Jump Rope x25
  • High Knees x25
  • Butt Kicks x25
  • Side-Strattle-Hops x25
  • Willie Mays x15
  • Merkins x25
  • Ray Lewis x25

~0.75mi run to Evergreen Hill

  • Set 1
    • Jumping Lunges x50 (x25 each leg)
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 2
    • Prisoner Squats x50
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 3
    • Sumo Squats x50

~0.75mi run back to HWD Central, Home of the The Vulcan AO

Mid-run drop of the flag forces all PAX into 20 burpees

Park Bench AB Beatdown Finale:

  • Flutter Kicks
  • Bunny Hops
  • Seated Crunches (aka Boat/Canoe; aka Lemon Squeezers)
  • Mtn Climbers
  • Decline Leg Lifts

Grand Finale of 5 Burpees

MEN GOT BETTER!