27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping. Welcome Stan and Cat Lady.
Warm Up
SSH x 30 in cadence
Willie Mays x 15 in cadence
Ray Lewis x 15 in cadence
Squats x 35
Merkins x 25
2 Lap mosey
Dora – Sprint slab by amphitheater
50 Burpees
100 Merkins
150 Dutch Skaters
200 Delivery LBC’s (wide leg)
250 Raise the Roof
300 American Hammers
350 High Knees
30 Burpees
Plank to “can’t wait to be king”
10 Burpees
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.
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
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:
0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary
Modified Nolan Richardson 40 minutes of hell:
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
17 PAX didn’t let the rain stop them from getting better.
Warm Up
Mosey around track (2)
Duck, Duck, Goose
While in a circle the PAX took individual turns lunging one complete lap while other PAX performed the Al Gore.
Bat Wings
Amphitheater
Clock Merkins
Tennis Courts
Finale
Circle up. Name o Rama. Announcements. 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.
Warmup
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)
Indian Run
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.
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.
Mosey
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.
Wall
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
• Dips
Pax then went back to the circle for a final exercise.
Circle
• Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-10)
COT
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.
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
21 PAX posted and did the hard thing on a cool morning at the Vulcan!
Warm Up
SSH x 30, Merkins x 30, Prisoner Squats x 30, LBCs x 30, Flutter Kicks x 30
Indian Run to Trinity UMC, 10 Burpees
The Thang
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
Circle up
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!
Aye!
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
Mosey to Grundl Mountain
Total ran on the mountain = .89 miles
Mosey back to the park to find a spot on the wall
Finale
Circle up. Name o Rama. Announcements. Prayer. Lead on 3.
34 PAX including 1 FNG (Welcome Hansen)
Warm-up:
~0.75mi run to Evergreen Hill
~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:
Grand Finale of 5 Burpees
MEN GOT BETTER!
Perfect weather for a workout! 60 degrees with clear skies.
Warmup: SSH x 25, Crablegs Stretch x 15, Willie Mays x 15, LBAC x 20 count
6 Minutes of Mary: Flutterkicks, Windshield Wipers, BBSitups, American Hammer, The Hundred, LBCs, Flutterkicks, Mountain Climbers
Moseyed to OLS Parking deck for Parking Space Tracers (20 merkins, Follow the lines of the parking spots to the end of the deck, 20 merkins, run back to repeat) x 4
Burpee Dan (1 Burpee/4 Lunges to the end of the parking Deck)
Mosey to Tennis Courts for Animal Crossing: Pax at each of the 4 corners, Alternate going from corner to corner with Bear Crawls, Crab Walk, Duck Walk, and Frog Jump x 2 laps total
Mosey back to circle for Merkin Waterfall to End.
COT/Announcements
FNGs Ice, Elvis, and Top Knot