Author: McGruff

Imperial Walkers?
4 dudes ready to battle the rain! Fortunately, the rain fart sacked today.

WARM UP (McGruff)
- 1 lap run
- Side Straddle Hops
- Cherry Pickers
- Leg Stretches
- Helicopters
- Cherry Pickers
- Ukrainian Solders
- Imperial Walkers
- Merkins
Thing 1: Four Corners (Cookie)

Cookie lead us around the parking lot loop with different kettlebell exercises at each corner.

Thang 2: Rotation (Hermie)
- 1: Bicep Curls
- 2: Squats
- 3: Skull Crushers
- 4: Lawnmower Pulls
- Take a run
(The above X2)

Thing 3: Parking Lot Lines (Ponch)
- A series of up and backs in the parking lot with kettlebells. It was a solid finish
Numbers, Names Announcements and Ponch took us out with a prayer

Make it a great day fellas!
February 15, 2024
Six Spuds
6 Spuds rolled in this morning to get a solid workout in. It made for a warm one out there today thanks to the hot potato.

WARM UP (Nancy Lopez)
- Invisible Jump Rope
- Helicopters
- Cherry Pickers
- Imperial Walkers
- Scissor Kicks
- Merkins
- LBCs
Thing 1: Triple Check (Nancy Lopez)
1. Bicep Curls
2. Overhead Press
3. Runner
Thang 2: Lady of the Night (Cookie)
- Corner 1: Pull through Merkins
- Corner 2: Nutcracker Squats
- Corner 3: Skull Crushers
- Corner 4: Lawnmower Pulls
Thang 3: Eye of the Storm (McGruff)
- Center: 10 Kettlebell Squats
- Corner 1: 10 World War II
- Corner 2: 20 American Hammers
- Corner 3: 5 Burpees
- Corner 4: 30 Carolina drydocks
Thing 4: Up & Backs (Ponch)
- A series of up and backs in the parking lot with and without the kettlebells. It was a great finish to leave it all out there!
Numbers, Names Announcements and Ponch took us out with a prayer

Make it a great day fellas!
February 6, 2024
Bernie!

9 participants learned the heath benefits of running backwards, like increased balance, walking pace and cardiopulmonary fitness. Well at least that’s what the article Cookie sent over said

WARM UP

•             Side straddle hops

•             Arm circles

•             Michael Phelps

•             LBCs

•             Cherry Pickers

•             Back stretches

•             Arm stretches

WORKOUT

11’s on the Hill

•             Merkins at the bottom

•             Bernie up for Squats

Bus Lane Tracers – Mix of running, shuffling and bernie (Twice)

5 minutes of Mary

Tag a Light Pole Triple Check

•             Partner 1: Carolina Dry docks

•             Partner 2: Monkey Humpers

•             Partner 3: Run (Tag 3 different poles)

Numbers, Names, Announcements and Prayer

Prayers for Escobar’s mom and uncle and their upcoming surgeries. Also, prayers for Doozy’s brother

Make it a great day fellas!

November 16, 2023
Hot Potato, Hot Potato, Hot Potato
It might’ve been a little cooler out there this morning, but the hot potato kept us all warm.

WARM UP (Vagabond)
- Run
- SSH
- Butt kickers
- Arm Circles
- Cherry Pickers
- Ukrainian Soldiers
- Imperial Walkers
- Scorpions Kicks
Thing 1: Dealers Choice (Vagabond)

Each lap of the horseshoe another exercise was added by the PAX
- 10: Incline Merkins
- 9: Monkey Humpers
- 8: LBC
- 7: Squats
- 6: Dips
- 5: Mountain Climber
- 4: SSH
- 3: Burpee
- 2: Merkins
- 1: Navy Seal Burpee
Thang 2: Pumpkin Burpees (McGruff)
- Two Burpees at each pumpkin light pole
Thing 3: Triple Check (Heist)
- 50: Squats
- 100: LBCs
- 150: sides, treadle hops
Heist finished it off with a circle of stretches

Numbers, Names, Announcements and Prayer.

Make it a great day fellas!
October 16, 2023
On the Fly
It was a great to lead!

WARM UP
- Run
- SSH
- Arm Circles
- Cherry Pickers
- A round of stretches
Thing 1: (11s in the hill)
- Exercise 1: Merkins
- Exercise 2: Squats
Thang 2: (Eye of a hurricane)
- Corner 1: Squats
- Corner 2: WW1
- Corner 3: Wide Merkins
- Corner 4: Monkey Humpers
- 2 Burpee’s in the middle.
Thing 3: (Dora)
- 100: LBC
- 200: Raise the Roof
- 300: American Hammers
- Timer: Run 2 laps around the island
Thang 4: (Bernie Mac on the tennis court)

Thang 5: (Pole Smokers)
- Each PAX member did Pole Smokers while one runs to the 2^nd gate
Numbers, Names, Announcements and Prayer.

Prayers for a Wildcats, LIV and Doozy

Make it a great day fellas!
October 5, 2023
Okay!
I was offered the opportunity to lead 7 men on this beautiful dry day. Thank you Heist.

WARM UP
- SSH
- Helicopters
- Cherry Pickers
- Leg stretches
- Merkins
- Arm stretches
- LBCs
Moseyed to the Tunnel

Thing 1: (11s in the Tunnel)
- Exercise 1: Jump squats
- Exercise 2: Leg kicks
Thang 2: (Triple Check)
- Partner 1: Run
- Partner 2: Merkins
- Partner 3: Carolina Dry docks
Thing 3: (Burpee ladder)
- Burpees at each Pumpkin light pole. Increase by 2 at each pumpkin light
Thang 4: (Triple Check)
- Partner 1: Run
- Partner 2: WW2
- Partner 3: Dips
Numbers, Names, Announcements and Prayer.

Prayers for a Wildcats friend Sue and positive news on baby Liv’s test results Friday.

It was a great day to lead!
September 20, 2023
Sweet Home Alabama
11 men came out to defend the Alamo including an FNG (Walkie-Talkie) and a visitor from Alabama (Slapshot)

WARM UP
- SSH
- Imperial Walkers
- Cherry Pickers
- Leg stretches
- Arm stretches
- Back stretches
- LBCs
Moseyed to the tunnel

Thing 1: (11s up the tunnel)
- Exercise 1: WW2
- Exercise 2: Merkins
Thing 2: (Dora)
- 100 Monkey Humpers
- 200 LBC
- 300 SSH
Thang 3: Dealers Choice

Runner chooses the exercise, timer is up and down the steps

Thang 4: (Triple Check)
- Partner 1 & 2 Leg Throws
- Partner 3: Run up hill
Numbers, Names, Announcements and Prayer

Make it a great day fellas!
July 17, 2023
The Perfect Square
Four sharp dressed guys came together to make the perfect square

WARMARAMA
- Side straddle hops
- Several stretches
- Imperial Walkers
- Ukrainian soldiers
Thang 1: 10 Burnie Macs on the tennis court

Thang 2: Eye of a Hurricane on the football field

20 reps of Carolina Drydocks, Step-ups, Merkins and Dips at each point with 3 Burpees the center each time.

Thang 3: 11s on the U trail. WW2 and Squats

Finished with Ring of Fire

Numbers, Names, Announcements and Prayer

I hope it was a great day fellas!
July 13, 2023
Stallone Style
Six men came out to defend the Alamo

WARM UP
- SSH
- Imperial Walkers
- Cherry Pickers
- Leg stretches
- Back stretches
- Arm stretches
- LBC
- Alabama Prom Dates
- Merkins
Moseyed to the Tunnel

Thing 1: Tango & Cash (Dora)
- 100 Merkins
- 200 LBC
- 300 Squats
Thing 2: Daylight (11s in the Tunnel)
- Exercise 1: American Hammers
- Exercise 2: Crunchy Frogs
Thing 3: Rocky (Triple Check)
- Partner 1 & 2 Leg Throws
- Partner 3: Run Loop/Stairs
Numbers, Names, Announcements and Prayer

Make it a great day fellas!
March 27, 2023
Sports Day
We had 13 strong this morning at Timberwolf

WARM UP
- Side straddle hops
- Helicopters
- Arm circles
- Ukraine soldiers
- LBC
- Merkins
- Cherry Pickers
- Hip stretch
- Leg stretches
- Arm stretches
WORKOUT

FOOTBALL > Kickoff returns – Started at the 20 yard line. High Knees, drop for a Merkin on call, Run the length of the field when called. Repeat 6x

BASKETBALL > 11s – Start at the baseline with Merkins, Run to the opposite 3 point line for Jump Squats

TENNIS > “The Bernie Mac” Start at the baseline. shuffle from one side of the court to the other, then Run up to the net for a burpee, Burnnie Back. Repeat 10x

BASEBALL > Triple Check Homeruns

Triple Check 1
- Partner 1: American Hammers
- Partner 2: Hand Release Merkins
- Partner 3: Runs
Triple Check 2
- Partner 1: Pole Smokers
- Partner 2: Freddie Mercurys
- Partner 3: Runs
Numbers, Names, Announcements and Prayer

We welcomed the newest FNG, Chubbs!

Make it a great day fellas!
March 23, 2023