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. Bear Crawl Maze Lunge up and across hill then backward lunge down Jog 1/2 lap, sprint 1/2 lap … Continue reading Screaming Shoulders Workout
Froggy
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 … Continue reading 2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT
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 … Continue reading Froggy Merlot Splash
Singing in the Rain – 4/26/2018
17 PAX didn't let the rain stop them from getting better. Warm Up Side Straddle Hops – 25 Mountain Climbers – 20 Side Straddle Hops – 25 Plank Jacks - 20 Side Straddle Hops – 25 LBCs – 30 Mosey around track (2) Duck, Duck, Goose While in a circle the PAX took individual turns … Continue reading Singing in the Rain – 4/26/2018
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 … Continue reading The Prayer Labyrinth
Spartan Waterfalls
Pushing yourself is always easier when you have other men alongside. The Spartan AO (19 PAX, including FNG's Budget and Pontoon) started with a few usual warm-ups and a merkin and burpee waterfall. Back-to-back waterfalls is a good way to start off pushing. We took an indian run to the Western Supermarket, taking a mid-run … Continue reading Spartan Waterfalls
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 … Continue reading The Spartan 3/21/18
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 … Continue reading The Spartan 3/19/2018
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 … Continue reading Grundl Mountain – March 20, 2018
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 … Continue reading Feb. 27 The VULCAN AO Peaches Beat Down