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. Bear Crawl Maze Lunge up and across hill then backward lunge down Jog 1/2 lap, sprint 1/2 lap …

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Gloom Mountain – 6/11/2018 – Spider-Man

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs Warm Up SSH x 30 in cadence Merkins x 20  Willie Mays x 20 in cadence Michael Phelps x 10 in cadence  Merkins x 20 Squats x 40 Merkins x 20 Mosey to the track 1 mile Indian Run Mosey …

Merkins…6/9/18

Welcome to summertime in Alabama.  72 with 95% humidity.  23 PAX along with three FNGs put in work.  We were privileged to have Namaste back with our group.  The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park.  Nice cold refreshments …

Memorial Day Murph

Here's a quick backblast for today's Memorial Day Murph out of Railroad Park. 30 PAX including one walk-on FNG (welcome Smelt) answered the call to honor a fallen American hero.  Rabbit circled us up in the rain beside the Railroad Park pavilion at 0600, and led a healthy warm-up.  We made a last minute change …

BACKPACKING GEAR GUIDE

5/25/18 PURPOSE The second Bird Dog-led overnight ruck is coming up on Friday, July 20th.   It appears that we will have a larger hiking party this time around, maybe 15-20 PAX, and possibly even some prospective F3 men.   Recently, I've had several guys ask me questions about backpacking gear in preparation for this second ruck …