The Forum

Hill Run – The Forum – 11/23/2017

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7 PAX got better on Thanksgiving morning and tackled the Vestavia Hill with Ping.

Hawkeye, Needle, Mule, Headgear, Tin Man, Guy, Ping

Warm Up

SSH x 30
Willie Mays x 20
Merkins x 15
Little Baby Arm Circles x 15 (front/back)
LBC’s x 50

The Climb
2 PAX partner up
1 PAX runs half way up Vestavia hill and 1 PAX does exercise. When first PAX returns, second PAX runs. When second PAX returns for all partners, next exercise begins. Repeat.

1. Merkins
2. Big Boy Sit Ups
3. Squats
4. American Hammers
5. Burpees
6. Shoulder taps
After exercises completed, all PAX bear crawl 1/4 way up Vestavia Hill, backpedal 1/4, and sprint up second half

Cool Down
Plank to “Colors of the Wind”
Sunrise stretch

4 PAX hit Coffeteria at Waffle House after – Guy, Hawkeye, Needle, Ping

Schoolyard to Schoolyard – The Forum – 10/19/2017

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8 PAX hit the Hills of Vestavia hard this morning and we’re better for it

Knots, Headgear, Guy, Barney Fife, The Donald, Amazon, Commie, Ping

Warm up
SSH x 20
Willie Mays x 16
Frankenstein x 10

The Hills
Run from Wald Park, across 31, down to Central Elementary field (back of school)
(Q carries two 5 lb weights for the run down)

At Central Elementary Field
Pull ups x 15
Diamond Merkins x 15
LBC’s x 50
Bench Dips x 15
Quick jog with 10 SSH after and back

10 lb Indian run back up to Wald Park with pain stops at the each hill
PAX in back runs with two 5 lb weights and exchanges to PAX in front, then sprints to front of line.

Run back up first hill
American Hammer x 50

Run back up second hill
Raise the roof x 30

Run across 31 to bottom of third hill
Merkins x 15
Big boy sit ups x 15

Run up third hill back to Wald Park
Burpees x 10
Peter Parker x 20
Plank to “You’ve got a friend in me”
Incline merkins x 10
Merkin/Squat ladder 10/1, 9/2…1/10

Cool down
Sunrise yoga stretch

9/28/2017 – Let It Go @ The Forum

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9 PAX braved The Forum and Let It Go.

Fluffy, Guy, Blue Angel, Fire Marshall, Needle, Amazon, Pyramid, Default, & Ping

Warm up
30 SSH
30 Little baby arm circles
30 Raise the roof
30 Ray Lewis

Indian Run – 1 Lap
10 diamond merkin
10 merkin clap
10 decline merkin
10 incline merkin

Indian run – 1 Lap
50 LBC’s
50 American Hammer each side
20 big boy sit ups
Flutter kicks

Indian run – 1 Lap
15 superman (pinch shoulder & hold)
40 squat
15 In place lunge jumps

Plank to “Let it go”

Cool down
Full body stretch