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

2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT

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 Richardson 40 minutes of hell:

  • Partners split reps while there was a +/- 40 yard back peddle, bobby hurley, and jog back
    • Pull Ups: 2x max each
    • Squats: +/- 150
    • Big Boy Sit Ups: +/- 100
    • Merkins: +/- 125
  • Little Baby Arm Circles and Ray Lewis for for a 100 yards walk

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

VQ, Pain! Cocky steps up!

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 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

Dora at The Vulcan

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!

 

Grundl Mountain – March 20, 2018

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

  • Mountain Climbers – 20
  • Merkins – 25
  • Burpees – 10
  • Side Straddle Hops – 20

Mosey to Grundl Mountain

  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to Woodfern Dr (382 feet)

Total ran on the mountain = .89 miles

Mosey back to the park to find a spot on the wall

  • Dips – 43
  • Decline Shoulder Taps – 10

Finale

  • Jack Webbs – 10

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.

Feb. 27 The VULCAN AO Peaches Beat Down

34 PAX including 1 FNG (Welcome Hansen)

Warm-up:

  • Jump Rope x25
  • High Knees x25
  • Butt Kicks x25
  • Side-Strattle-Hops x25
  • Willie Mays x15
  • Merkins x25
  • Ray Lewis x25

~0.75mi run to Evergreen Hill

  • Set 1
    • Jumping Lunges x50 (x25 each leg)
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 2
    • Prisoner Squats x50
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 3
    • Sumo Squats x50

~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:

  • Flutter Kicks
  • Bunny Hops
  • Seated Crunches (aka Boat/Canoe; aka Lemon Squeezers)
  • Mtn Climbers
  • Decline Leg Lifts

Grand Finale of 5 Burpees

MEN GOT BETTER!

 

February 20 Workout

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

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.