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
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 … Continue reading Peaches Schoolyard Fun – Dec. 21, 2017
A quest to measure the cumulative Merkin power of 24 men. Also, a sweet memento on your calves. Disclaimer: don’t hurt yourself. Warmup 20 reps of each of these: The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence. The next exercise is, Prisoner squats Starting Position. Move. In cadence, down … Continue reading Merkin Volcano – Sparrow Q3
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 … Continue reading How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?
PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch Warm-up Ray Lewis - 30 Willie Mays - 30 Mosey around walking path to amphitheater in two groups Group 1 - Bear crawl amphitheater Group 2 … Continue reading The Vulcan-November 16, 2017 for Dispatch