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