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.

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

2018-01-30 Peaches Circuit @ Vulcan

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:

  1. Prisoner Squats x25 -> Alternating Lunges x25 each leg
  2. Merkins x25 -> Dips x25 -> Incline Merkins x25
  3. Sit ups x25 -> Mountain Climbers x25
  • Cycled through stations twice for most people (200 REPS + 1.5 miles), a few of the elite got an extra station or two in, and a few worked their way through the cycle the best way they could

Final Circle

  • Planks waiting on AWOL to find his way back with SCAM’s assistance
  • Jump Ropes x25
  • No time to spare – 45 minutes exact!

Announcements, FNG AWOL gets easiest name of all time, and prayer/chant

Men Got Better!

Peaches Schoolyard Fun – Dec. 21, 2017

28 PAX at The Vulcan AO

  • 0.9 mile jog for warm up to Shades Cahaba Elementary through tunnel under 31
  • Circle:
    • 25 Side Strattle Hops
    • 20 Merkins
    • 20 Prisoner Squats
    • 20 LBCs
    • 20 Ray Lewis’
  • Hill Sprint -> 10 burpees -> Recover walk down
  • 10 burpees
  • Hill Sprint -> 10 mountain climbers -> Recover walk down
  • Field Work:
    • 25 yard High Knees
    • 25 yard Backpeddle
    • 25 yard Walking Planks to your right
    • 25 yard Walking Planks to your left
  • 0.9 mile job back to Homewood Central Park
  • Circle:
    • 30 Prisoner Squats
    • 25 Big Boy Sit-ups
    • Stomach Roll right and left to sop up the mud/rainwater
    • Plank to Right Side Plank/Hip Thrusters back to Plank to Left Side Plank/Hip Thrusters back to Plank to forearm Plank and back
    • 10 Bobby Hurleys

Name-o-Rama and Announcements

How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?

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 the number of points Georgia put up against Auburn in the SEC Championship.  Bulldogs exercised in celebratory fashion while the Tigers exercised for punishment.

Workout was as follows:

Warmup:

SSH x28

Prisoner squat x28

Fluter kick x28

Little Baby Crunch (LBC) x28

 

The Thang:

14 minute burpee tabata (continuous burpees for 20 seconds, rest for 10 seconds, rinse and repeat 28 times or for 14 minutes)

One lap cooldown mosey around the park

14 minute box jump tabata – same sequence as the burpee tabata, but we mixed in dips and decline merkins on multiples of 7 (the number of points Auburn scored)

 

Cooldown:

Circle up on the skate park for some core:

Flutter kicks x28

American hammers x28

Jack Webb x28 in multiples of 2

 

Name-o-rama, announcements & CoT