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
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
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: Prisoner Squats x25 -> Alternating Lunges x25 each … Continue reading 2018-01-30 Peaches Circuit @ Vulcan
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 … Continue reading Hills and Thrills=The Spartan December 11, 2017
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 … Continue reading How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?
Saturday, November 4, 2017 The Vulcan Here is a recap of the crazy 31 Flavors workout at the Vulcan. Following a record turnout from the pre-workout ruck, several PAX helped YHC get this overly elaborate shenanigan setup. 31 cones were in place in 2 long parallel lines (designed to make conversation easier during this circuit … Continue reading 31 Flavors
45 degrees and raining - fun stuff! Welcome F3 New Orleans Tripleshift! Warmup: Mosey to Trinity parking lot Side Straddle Hops (x30) Imperial Walkers (x30) Mountain Climbers (x30) Mosey to Homewood Middle School football Field The Thang: Bear Crawl Dora - Partner up and one partner bear crawls 15 yards then turns around and bear crawls … Continue reading Boot Camp in lieu of Braveheart Race
7/22/17 The difference in summertime temperature between 0530 and 0630 is much discussed. I don't know what the exact temp was on this sunny Saturday morning at The Vulcan, but afternoon's heat indices are expected to reach 105 to 107. With an official heat advisory in effect, it was a HOT HOUR at The Vulcan. … Continue reading BHam PAX Visit the Surface of the Sun