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 … Continue reading Screaming Shoulders Workout
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 … Continue reading VQ, Pain! Cocky steps up!
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 … Continue reading The Prayer Labyrinth
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 … Continue reading Dora at The Vulcan
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 … Continue reading Feb. 27 The VULCAN AO Peaches Beat Down
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: Prisoner Squats x25 -> Alternating Lunges x25 each … Continue reading 2018-01-30 Peaches Circuit @ Vulcan