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:
- 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
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
37 PAX including 3 FNGs (Welcome Belding, Lost & Weagle) posted for a strangely warm and somewhat soggy December morning. Solid crowd for this time of year!
Similar to The Spartan workout last week (repping on 26 counts for the number of points Auburn scored in the Iron Bowl), we repped on 28 counts for the number of points Georgia put up against Auburn in the SEC Championship. Bulldogs exercised in celebratory fashion while the Tigers exercised for punishment.
Workout was as follows:
Prisoner squat x28
Fluter kick x28
Little Baby Crunch (LBC) x28
14 minute burpee tabata (continuous burpees for 20 seconds, rest for 10 seconds, rinse and repeat 28 times or for 14 minutes)
One lap cooldown mosey around the park
14 minute box jump tabata – same sequence as the burpee tabata, but we mixed in dips and decline merkins on multiples of 7 (the number of points Auburn scored)
Circle up on the skate park for some core:
Flutter kicks x28
American hammers x28
Jack Webb x28 in multiples of 2
Name-o-rama, announcements & CoT