Matlock

Side-to-Side February 21,2018

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69 Degrees with a slight breeze.  Perfect weather for 17 PAX to get better and start the day off right.  For entertainment we did a little front, back and side-to-side action on the MBE soccer field.  Good times had by all.

Special thanks to F3 Nashville’s own, Crawfish.  He made an appearance at the Vulcan and Spartan.

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Carolina Dry Docks – 25
  • Freddy Mercury – 25

Mosey to Amphitheater Steps

  • Bear Crawl steps

Mosey to MBE Soccer Field

Cone Drills

Set 1

  • Side to side from starting line to 1st cone, drop to ground and back up
  • Side to side to 2nd cone, drop to ground and back up
  • Side to side to 3rd cone, drop to ground and back up
  • Side to side to 4th cone, drop to ground and back up
  • Side to side to 5th cone, drop to ground and back up
  • Side to side from 5th cone to 4th cone, drop to ground and back up
  • Side to side from 4th cone to 3rd cone, drop to ground and back up
  • Side to side from 3rd cone to 2nd cone, drop to ground and back up
  • Side to side from 2nd cone to 1st cone, drop to ground and back up
  • Side to side from 1st cone to starting line, drop to ground and back up

Set 2

  • Side to side from starting line to 1st cone, 5 Merkins
  • Side to side to 2nd cone, 5 Merkins
  • Side to side to 3rd cone, 5 Merkins
  • Side to side to 4th cone, 5 Merkins
  • Side to side to 5th cone, 5 Merkins
  • Side to side from 5th cone to 4th cone, 5 Merkins
  • Side to side from 4th cone to 3rd cone, 5 Merkins
  • Side to side from 3rd cone to 2nd cone, 5 Merkins
  • Side to side from 2nd cone to 1st cone, 5 Merkins
  • Side to side from 1st cone to starting line, 5 Merkins

Set 3

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 5 Big Boy Sit-Ups
  • Side to side from 4th cone to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side from 3rd cone to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side from 2nd cone to 1st cone, 5 Big Boy Sit-Ups
  • Side to side from 1st cone to starting line, 5 Big Boy Sit-Ups

Set 4

  • Side to side from starting line to 1st cone, 10 Lunges
  • Side to side to 2nd cone, 10 Lunges
  • Side to side to 3rd cone, 10 Lunges
  • Side to side to 4th cone, 10 Lunges
  • Side to side to 5th cone, 10 Lunges
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Merkins – 25

Set 5

  • Run to 1st cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 5th cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 1st cone, drop to ground and back up

Shoulder Taps – 25

Set 6

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Finale

  • Side Straddle Hops – 25
  • Flutter Kicks – 25
  • Modified Merkins – 10

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

 

 

Block Party – The Spartan – 2/19/2018

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Given the recent warm weather and approaching spring break, YHC decided it was time for the Spartan to undertake some body sculpting via the lifting of heavy objects. With 20 cinder blocks in tow, YHC showed up to MBE to find a robust number of PAX punctually awaiting an AM beatdown. And they kept coming. 21 PAX eventually posted on this damp but temperate morning at MBE. A record for the Spartan to the knowledge of YHC. And one more than anticipated. Thanks to those who generously donated some of their curls and presses to their fellow cinder-block-less PAX.

Warm up

  • SSH IC x 20
  • Straight leg stretch – Left of right/right over left
  • Imperial Walkers IC x 20
  • Plankjacks IC x 20

Distribution of coupons (28.4 lb cinder block)

Mosey to MBE field

  • Block Webbs – Swole brother of Jack Webb – Incline merkin on cinder block (CB) then shoulder press from knees: 1:1 ratio, start 1:1, then 2:2, and so on – we made it to 8:8 which was to exhaustion for YHC (will work on this and aspire to 10:10 next time the blocks come out)
  • Flutter Presses – Flutter kicks IC to 5 with CB on chest; then five presses with CB, maintains six inches position while pressing beginning on second set. Can’t remember how many sets we did, I think 4.
  • Colt 45s – Curls: start at flex position go down to 90 degrees, do x reps; go to bottom or extending positon then go up to 90 degrees, do x reps; then full curl for x reps; did 5-5-5, 10-10-10, and 15-15-15.

Mosey back to MBE parking lot

Cinder Block COBRA

  • C – Curls
  • O – Overhead Press
  • B – Block squats
  • R – Run: ran length of MBE parking lot
  • A – Abs: Big boy situps
  • Did sets of each exercise as a circuit for 10, 15, and 20.

Cinder Block Shuttle Run

  • PAX number 1&2 and form two lines 10 yards apart. First PAX from group 1 does the shuttle run by picking up a CB at the other groups line, returns CB to his line, then retrieves the second CB, then returns brick to his starting spot. Meanwhile partner is doing 10 burpees. PAX from group 2 finish burpees then do shuttle run while PAX from group 1 do burpees. Rinse and repeat x 3.

Return CBs to truck and circle up

  • Merkin waterfall – 3 rounds adding one merkin each round while all hold plank position
  • Flutter kicks IC x 40

COT

-Skeletor

 

 

 

2018-01-30 Peaches Circuit @ Vulcan

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35 PAX including 1 FNG (AWOL)

Warm-up:

  • Side Strattle Hop x25
  • Willie Mays x25
  • Frankensteins x25
  • Bum Kicks x25
  • Ray Lewis x25
  • Cross Toe Touch x25
  • LBCs x25
  • 0.5 mile Circuit Station Tour

3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other:

  1. Prisoner Squats x25 -> Alternating Lunges x25 each leg
  2. Merkins x25 -> Dips x25 -> Incline Merkins x25
  3. Sit ups x25 -> Mountain Climbers x25
  • Cycled through stations twice for most people (200 REPS + 1.5 miles), a few of the elite got an extra station or two in, and a few worked their way through the cycle the best way they could

Final Circle

  • Planks waiting on AWOL to find his way back with SCAM’s assistance
  • Jump Ropes x25
  • No time to spare – 45 minutes exact!

Announcements, FNG AWOL gets easiest name of all time, and prayer/chant

Men Got Better!

Peaches Schoolyard Fun – Dec. 21, 2017

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28 PAX at The Vulcan AO

  • 0.9 mile jog for warm up to Shades Cahaba Elementary through tunnel under 31
  • Circle:
    • 25 Side Strattle Hops
    • 20 Merkins
    • 20 Prisoner Squats
    • 20 LBCs
    • 20 Ray Lewis’
  • Hill Sprint -> 10 burpees -> Recover walk down
  • 10 burpees
  • Hill Sprint -> 10 mountain climbers -> Recover walk down
  • Field Work:
    • 25 yard High Knees
    • 25 yard Backpeddle
    • 25 yard Walking Planks to your right
    • 25 yard Walking Planks to your left
  • 0.9 mile job back to Homewood Central Park
  • Circle:
    • 30 Prisoner Squats
    • 25 Big Boy Sit-ups
    • Stomach Roll right and left to sop up the mud/rainwater
    • Plank to Right Side Plank/Hip Thrusters back to Plank to Left Side Plank/Hip Thrusters back to Plank to forearm Plank and back
    • 10 Bobby Hurleys

Name-o-Rama and Announcements

Hills and Thrills=The Spartan December 11, 2017

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PAX: Rabbit, Breach, Matlock, Skull Bucket, Bagman, Stuntman, Blue Angel, Pothole, Guy, Sparrow

Warmup:  SSH x 30; Imperial Walker x 30; Prisoner Squats x 30; LBCs x 30; Merkins x 30

Run to Watkins, uphill to Overhill and then down to Canterbury Park (0.8 mi)

In the park: Dips x 30; Flutter kicks x 30

Run down to the village (0.4 mi)

In the village: Flutter kicks x 30; 8-Count Body Builders x 10

To Derm Hill for Dora:  100 Merkins; 100 Big Boy Situps

Run back to MBE (0.3 mi)

Finish with Flutter Kicks x 50!

 

Announcements, prayer by Sparrow, and dismissed

 

RABBIT

 

 

 

How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?

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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:

Warmup:

SSH x28

Prisoner squat x28

Fluter kick x28

Little Baby Crunch (LBC) x28

 

The Thang:

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)

 

Cooldown:

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

The Vulcan-November 16, 2017 for Dispatch

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PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch
Warm-up
  • Ray Lewis – 30
  • Willie Mays – 30
Mosey around walking path to amphitheater in two groups
  • Group 1 – Bear crawl amphitheater
  • Group 2 – Shoulder Taps
  • Group 2 – Bear crawl amphitheater
  • Group 1 – Shoulder Taps
Mosey to the field
 
Red Barchetta
 
Set 1
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Set 2
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Finish
  • Dolphin Kicks – 30
  • Jack Webbs 10