Froggy Merlot Splash

Circle of Pain: SSH x25 Willie Mays's's's's x15 Ray Lewis x25 Merkins x25 Raise the Roof x 25 Little Baby Arm Circles x 30   The Thang: Mosey to front entrance of Mountain Brook Elementary for two sets of: Dips x20 Flutter kicks x25 Sumo Squats x25   Mosey to Western Supermarket for: Sprint to …

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Quarter Pounder Challenge – May 16, 2018

17 PAX including two FNGs took the Quarter Pounder challenge.  Men got better and fun was had by all. Warm Up Side Straddle Hops – 25 Merkins - 25 Prisoner Squats - 25 Big Boy Sit Ups - 25 Mountain Climbers – 25 Mosey around MBE parking lot Quarter Pounder Set 1 Run 25 yards, …

Spartan Waterfalls

Pushing yourself is always easier when you have other men alongside. The Spartan AO (19 PAX, including FNG's Budget and Pontoon) started with a few usual warm-ups and a merkin and burpee waterfall. Back-to-back waterfalls is a good way to start off pushing. We took an indian run to the Western Supermarket, taking a mid-run …

The Spartan 3/21/18

18 PAX posted at the Spartan and did the hard thing for a hump day workout. Warmup: SSH x30 Willie Mays x20 Prisoner Squat x30 Burpie x10 Ray Lewis x20 LBC x40 Mosy to parking deck: 2 sets: Box Jumps x20 Dips x20 Decline Mercan x15 American Hammer x20 Mosy to Canterbury Park and Indian …

The Gear

3/3/18.  The Vulcan. Gents, It was fun to bring the gear out again, and get our pump on.  The field was a bit squishy, but the sun was out, the air was crisp and the company was excellent.  With a big group (38 PAX) we did a short warm-up, took two laps, divided into four …