Spartan – June 11, 2018 – Culver Road HILLS HIIT

Monday Morning Hill HIIT Workout

Warm-up

  • Side Strattle Hop x25
  • Butt Kicks x25
  • High Knees x25
  • Willy Mays x15
  • Merkins x25
  • Ray Lewis x25
  • Jump Rope x25

Mozy 0.5 mile to Culver Road

Culver Road West (0.4 mile HILL)

  • Run up / Back pedal down
    • Prisoner Squats x50
    • Side Lunge x10ea leg
  • Run up / Back pedal down
    • Mountain Climbers x22
    • Flutter Kicks x15

Culver Road East (0.1 mile HILL)

  • Side Shuffle half / Other side shuffle half / back pedal down
    • Sumo Squats x50
    • Merkins x 25
  • Side Shuffle half / Other side shuffle half – back pedal half way down
    • Laying up slope Freddie Mercury x20
    • Laying up slope X Lifts (Flat Freddie Mercury) x10
    • Incline Merkin to T Lift with 5 hip bridges x 4 each side

Culver Road West HILL one final time / back pedal down

Mozy 0.5 mile to MBE Field

Thor (1:4, Big Boy Situp: American Hammer) – PAX made it to 8:32 before burn out

SUMMARY:

  • A mile of mozy
  • Over a mile of uphill runs and decline backpedals
  • 54 merkins for you June challenge folks
  • Plenty of core

Happy Monday – Good start to a week!

~Peaches

The Prayer Labyrinth

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

The Spartan 3/21/18

18 PAX posted at the Spartan and did the hard thing for a hump day workout.

Warmup:

  • SSH x30
  • Willie Mays x20
  • Prisoner Squat x30
  • Burpie x10
  • Ray Lewis x20
  • LBC x40

Mosy to parking deck:

2 sets:

  • Box Jumps x20
  • Dips x20
  • Decline Mercan x15
  • American Hammer x20

Mosy to Canterbury Park and Indian Run back to MBE field. Circle up around flag:

All PAX in plank position and remained in plank position for next 2 exercises:

  • Plank jacks x20
  • Shoulder taps x20

PAX partnered up for cone drill. Cones every 25 yds +\- length of field. At each cone partners did 10 Patty Cake Mercans on way down and 15 Bog Boy Sit-ups with fist bump on way back.

  • Bear crawl to cone #1
  • Frog hop to cone #2
  • Crab walk to cone #3
  • Duck walk to cone #4

Next exercise was partner carry:

25 SSH carry partner to cone #2, 25 SSH swap carry partner to cone #4 , 25 SSH sprint to Flag

Finished with:

  • cockroach x20
  • Burpie waterfall

Mosy back to parking lot

COT

  • Announcements
  • Name-o-roma
  • Welcome FNG Speedo
  • Prayer
  • 1-2-3 Lead

Posted PAX- Juice, Tarbaby, Edge, Skullbucket, Froggy, Elvis, Zacheeus, Skeletor, Elmer, Quickcrete, Rabbit, Speedo, Breach, Mullin, Dispatch, Harbaugh, Birddog.

Men got better.

——Pothole

 

Vulcan Run…..Part Deux

The maiden Vulcan Run on the 4th of July was such a success that Barney Fife suggested an encore performance to be documented for a resident film/photography group.  We kept these plans under wraps as YHC wanted to ensure a large group of PAX….

Fast forward to the gloom of The Vulcan (AO) at 0630hrs and numerous PAX (25 in all) answered the bell to break out of holiday mode.  YHC noted an increase in temperature and humidity from the 4th of July….amazing how much of a difference one hour later in the morning makes.  Time for PAIN….

THE THANG

SSH x 30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

YHC announces to the PAX that today we would re-summit Red Mountain to the Vulcan park.  Several groans arose from the PAX and continued to a crescendo when YHC added that this time we would be dividing into groups and “indian-running” the initial mountain ascent!  Nonetheless, count off, divide up and away we go!

Pain Station 1
Dive Bombers x 20

Flutter Kicks x 30

Pain Station 2

Decline Merkins x 30

Big Boy incline sit ups x 30

Pain Station 3

Close grip Merkins x 20

LBCs x 30

Pain Station 4

Curb Merkins x 30

Elevated Flutter Kicks x 40

 

Things getting tough at this point, as the last 1/4 mile of ascent is straight up to the peak of Red Mountain.  PAX are pushing through, leaving no one behind and flags are held high!  SUMMIT!  Camera crews are in position and Fife has his own toy, a drone, at the summit to capture the moment.

 

Summit Pain Station

Diamond Merkins x 20

Flutter Kicks x 40

Dive Bombers x 20

LBCs x 30

Merkin Plank waterfall

 

Back down the mountain….

Pain Station 5

Wide grip Merkins

Flutter Kicks x 30

Pain Station 6

Get in the ditch, ditch merkins x 20 (harder than it sounds)

Pain Station 7

Wall Sits – 1min

Inverted Wall Merkins x 15

Pain Station 8

Dive Bombers x 20

Flutter Kicks x 40

 

Back at the AO now, all PAX accounted for and several really pushed themselves to get through this one today!  Proud of the effort!

Finished it off with a quick set of 15 Burpees and COT.  Men GOT BETTER today!

Welcome to the crew FNGs Whistle, Edge, and Terrier!

YHC,

SCAM

 

 

 

July 6th Church Street Shakedown

28 PAX showed up in THE GLOOM at THE VULCAN (AO) for YHC’s VQ, including five (5) FNGs.  Those answering the call included Turnbuckle, Shank, Scam, Choo-Choo, Cinco, DuBose, Schilling, Gomer, Rabbit, Romeo, Sparrow, Pickle, The Donald, Commy, Rebar, Wildfire, Gold Bond, Quickrete, Pew, Saluki, Tommy Lee, and Cocky.  FNGs (Doogie, Cowbell, Wilson, Wiregrass, & Skullbucket) were wide-eyed for the beatdown, but took the RedPill like a champ and stood tall in the end!  Wiregrass was looking for the Triathlon training group and found THE ANSWER at THE VULCAN.  Weinke was wielded and we’re off and RUNNING!

THE THANG

Warmups: side straddle hops x 30, squats x 30, merkins x 25, little baby crunches x 25, flutter kicks x 30, 1-mile indian run (2 lines) across creek and down “Church Street” past Trinity UMC to Dawson Baptist and back.

The Meat: All of the following done between 40 yard cones: lunge walk, frankensteins, wheelbarrow, station sprints with progressively declining number of burpees and squats at each station, starting with 10 and down to 1.  Big props to SCAM (in Chippendale) for encouraging the PAX to finish the job.  Mosey to stage.

At the Stage: Decline Merkins x 15, Dips x 15, Stepups x 20;  Rinse and repeat all three again.  The back to the SHOVELFLAG for 20 merkins.

ANNOUNCEMENTS:  Videography on Saturday, 7/8/17 (6:30am) for F3 Birmingham – need a big presence – might get your mug on The Show!

Word:  Group was encouraged to affirm someone today for something positive they are doing.  Encouragement is a great thing that can freely be given by leaders who aren’t afraid to lead!

Thanks to all men who posted today!

YHC, Hi-Viz