The Vulcan – 7/12/2018 – Mowers Made Us Modify

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 

Screaming Shoulders Workout

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.

  1. Bear Crawl Maze
  2. Lunge up and across hill then backward lunge down
  3. Jog 1/2 lap, sprint 1/2 lap
  4. Share 1 prayer request
  5. 1 legged wheelbarrow 25 yd each
  6. 2 legged wheelbarrow 25 yd each
  7. 60 dips each
  8. Crab Walk 50 yd each
  9. 40 squerkins each

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

Basic Training & Grundl Mtn. – 6/2/18

18 PAX and two FNGs did the hard thing and got better.  Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge.

Warm Up

  • Side Straddle Hops – 30
  • Al Gore – 30
  • Merkins – 30
  • LBCs – 30
  • Prisoner Squats – 30
  • Superman

Mosey around track (2)

Set 1

  • Arm Circles (F) – 20 count
  • Raise the Roof – 20 count
  • Arm Circles (B) – 20 count
  • Seal Claps – 20 count
  • Overhead Claps – 20 count
  • Hold arms out straight, palms up

Set 2

  • Prisoner Squats – 10
  • Lunge Jumps – 10
  • Sumo Squats – 10
  • Jump Squats – 10
  • Side Lunges (R) – 10
  • Side Lunges (L) – 10

Set 3

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20

Set 4

  • Big Boy Sit Ups – 20
  • Flutter Kicks – 20
  • Freddy Mercury – 20
  • Dolphin Kicks – 20

Mosey to Grundl Mountain

  • Run to top of Grundl Mountain
  • 20 Merkins
  • Run to bottom of Grundl Mountain

Mosey to Homewood Central Park

Set 5

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips -20

Finale

  • Star Plank
  • Merkin Waterfall (5 to 1) – 15 total

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

Quarter Pounder Challenge – May 16, 2018

17 PAX including two FNGs took the Quarter Pounder challenge.  Men got better and fun was had by all.

Warm Up

  • Side Straddle Hops – 25
  • Merkins – 25
  • Prisoner Squats – 25
  • Big Boy Sit Ups – 25
  • Mountain Climbers – 25

Mosey around MBE parking lot

Quarter Pounder

Set 1

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line

Set 2

  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 3

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line
  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 4

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line
  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Finale

  • Clock Merkins – 3, 6, 9 and 12
  • Lunge around COT while PAX Al Gore

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

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 lunging one complete lap while other PAX performed the Al Gore.

Bat Wings

  • Baby Arm Circles (Forward) – 25 using 1, 2, 3 count
  • Baby Arm Circles (Backwards) – 25 using 1, 2, 3 count
  • Seal Claps – 25 using 1, 2, 3 count
  • Overhead Claps – 25 using 1, 2, 3 count

Amphitheater

  • Dips – 35
  • Incline Merkins – 25
  • Prisoner Squats – 25

Clock Merkins

  • 3 o’clock – 3
  • 6 o’clock – 6
  • 9 o’clock – 9
  • 12 o’clock – 12
  • 9 o’clock – 9
  • 6 o’clock – 6
  • 3 o’clock – 3
  • 12 o’clock – 12
  • TOTAL – 60

Tennis Courts

  • Side-to-Side – 2 laps
  • Shoulder Taps – 25
  • Dolphin Pushups – 15

Finale

  • Dips – 43

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

Side Straddle Hops – March 6, 2018

“Drip down, O heavens, from above, And let the clouds pour down righteousness; Let the earth open up and salvation bear fruit, And righteousness spring up with it. I, the LORD, have created it.”  Isaiah 45:8

Keep Soccer Mom’s mother in your prayers…

Mosey to OLS parking deck

Warm Up

  • Mosey – 2 laps
  • Mountain Climbers – 25
  • Side Straddle Hops – 50
  • Plank Jacks – 25
  • Superman – 25 (1,2,3 cadence)

Mosey – 1 lap

  • Plank (Arms straight) – 25 (1,2,3 cadence)
  • Plank (Elbows) – 25 (1,2,3 cadence)
  • Shoulder Taps – 25 (1,2,3 cadence)
  • Extended Arms – 25  (1,2,3 cadence)
  • Ray Lewis – 25  (1,2,3 cadence)
  • Carolina Dry Dock – 25

Mosey – 1 lap

  • Prisoner Squats – 25
  • Sumo Squats – 25
  • Ballerina Squats – 25
  • Side Straddle Hops – 25

 Mosey – 1 lap

  • Big Boy Sit Ups – 25
  • Flutter Kicks – 25 (1,2,3 cadence)
  • Freddy Mercury – 25 (1,2,3 cadence)

Mosey – 1 lap

  • Merkins – 15
  • Wide Grip Merkins – 15
  • Close Grip Merkins – 10
  • Side Straddle Hops – 25

Finale

  • Jack Webb – 10
  • Side Straddle Hops – 25

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

Cone Drills – February 3, 2018

36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Jack Webbs – 10
  • Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Cone Drills

Set 1

  • 1st Cone – Start Run
  • 2nd Cone – 10 Merkins then run to next cone
  • 3rd Cone – 10 Merkins then run to next cone
  • 4th Cone – 10 Merkins then run to next cone
  • 5th Cone – 10 Merkins then run back next cone
  • 4th Cone – 10 Merkins then run back 4th cone
  • 3rd Cone – 10 Merkins then run back 3rd cone
  • 2nd Cone – 10 Merkins then run back 2nd cone
  • 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

  • 1st Cone – Start Run
  • 2nd Cone – 10 Big Boy Sit Ups then run to next cone
  • 3rd Cone – 10 Big Boy Sit Ups then run to next cone
  • 4th Cone – 10 Big Boy Sit Ups then run to next cone
  • 5th Cone – 10 Big Boy Sit Ups then run back next cone
  • 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
  • 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
  • 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
  • 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

  • 1st Cone – Start Run
  • 2nd Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Bear Crawl to first cone
  • 1st Cone – Backwards Plank

Set 4

  • 1st Cone – Start Run
  • 2nd Cone – 10 Jumping Lunges then run to next cone
  • 3rd Cone – 10 Jumping Lunges then run to next cone
  • 4th Cone – 10 Jumping Lunges then run to next cone
  • 5th Cone – 10 Jumping Lunges then run back next cone
  • 4th Cone – 10 Jumping Lunges then run back 4th cone
  • 3rd Cone – 10 Jumping Lunges then run back 3rd cone
  • 2nd Cone – 10 Jumping Lunges then run back 2nd cone
  • 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

  • 1st Cone – Start Run
  • 2nd Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Crab Walk to first cone
  • 1st Cone – Backwards Plank

Set 6

  • 1st Cone – Start Run
  • 2nd Cone – 25 Raise the Roof then run to next cone
  • 3rd Cone – 25 Raise the Roof then run to next cone
  • 4th Cone – 25 Raise the Roof then run to next cone
  • 5th Cone – 25 Raise the Roof then run back next cone
  • 4th Cone – 25 Raise the Roof then run back 4th cone
  • 3rd Cone – 25 Raise the Roof then run back 3rd cone
  • 2nd Cone – 25 Raise the Roof then run back 2nd cone
  • 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

  • 1st Cone – Start Run
  • 2nd Cone – 10 Makhtar N’Diayes then run to next cone
  • 3rd Cone – 10 Makhtar N’Diayes then run to next cone
  • 4th Cone – 10 Makhtar N’Diayes then run to next cone
  • 5th Cone – 10 Makhtar N’Diayes then run back next cone
  • 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
  • 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
  • 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
  • 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Grand Finale

  • Burpees – 5
  • Modified Merkins – 10

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

Spartan Beatdown – 1/31/2018

7 PAX posted (Rabbit, Skeletor, Taiwan, Bagman, Sparrow, Wildfire and Milkman on the Q)
Warm-Up Circle
  • Side Stradle Hop (x25)
  • Imperial Walker (x25)
  • Frankenstein (x25)
  • Ray Lewis (x25)
  • Mtn climbers (x25)
  • LBCs (x25)
Indian Run to Canterbury Park  
  • Flutterkicks (x25)
  • 90 degree Leg Spread (x10)
  • Outlaw (Hold legs together at 45 degrees and draw a circle with your legs)(x10 both clockwise and counterclockwise)
  • Dips (x25)
  • Bench Flutterkicks (x25)
  • Decline Merkin (x25)
  • Flutterkicks (x25)
Bataan Death March from Canterbury Park to Rabbit Hill
(Similar to an Indian Run, but Indian performs 3 burpees before sprinting to front of line)
  • Explosive Merkins in Cadence (Down on 1, 2, 3 and then push up)(x15)
  • Leg Thrusts  (x15)
  • Squat Jumps (x15 ) –
  • Backpedal (aka “Bernie Saunders”) up Rabbit Hill
  • Explosive Merkins in Cadence (Down on 1, 2, 3 and then push up)(x15)
  • Leg Thrusts  (x15)
  • Squat Jumps (x15)
  • Regular run up Rabbit Hill
Mosey back to COP  
Descending Merkin Waterfall (starting at 5)
Name-O-Rama (conducted twice due to critical mistake by Q).  Announcements.  Prayer.  Dismissal.

2018-01-30 Peaches Circuit @ Vulcan

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!

The Tenniz Court Bluez

On this nippy winter day the PAX got off to a quick start to get the blood flowing. Here’s a recap below. The temp was 28 degrees with a 5 mph wind. 78% humidity.
WARM UP
  • 33 Side Straddle Hop IC, 123 count
  • 33 prisoner squats IC, down-up
  • 33 LBCs OYO (little baby crunches on your own)
  • 33 Flutter Kicks IC, 123 count
  • Indian run around track 2x, ending at the tennis courts
THE MAIN EVENT 
Begin by counting off in 4s before breakup
each group to a T on one side of the 4 courts creating 8 stations.  Cocky controlled the clock and announced rotations. Intervals of workouts beginning with 20 seconds going up to 40 then 50 seconds and then back down to 40 then 20 seconds , rotating by runs around the courts to the next station upon announcement. In total, 4 rounds of this were all time allowed for.  Each individual controlled speed of workouts… But never stopped GETTING BETTER.
  • OYO merkins
  • OYO irontribe situps
  • OYO burpees
  • OYO mountain climbers

For the last round we switched up the workouts just for fun.

THE END
We then circled up for announcements and namarama. Barney Fife gave an overview of the New Year’s Convergence at Railroad Park and Slumlord gave an overview of the upcoming F3 Day. Cocky have an overview of the upcoming workouts. We ended in prayer. Men GOT BETTER.