27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping. Welcome Stan and Cat Lady. Warm Up SSH x 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 15 in cadence Squats x 35 Merkins x 25 2 Lap mosey Dora - Sprint slab by amphitheater 50 Burpees … Continue reading The Vulcan – 7/12/2018 – Mowers Made Us Modify
17 PAX didn't let the rain stop them from getting better. Warm Up Side Straddle Hops – 25 Mountain Climbers – 20 Side Straddle Hops – 25 Plank Jacks - 20 Side Straddle Hops – 25 LBCs – 30 Mosey around track (2) Duck, Duck, Goose While in a circle the PAX took individual turns … Continue reading Singing in the Rain – 4/26/2018
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!
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