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