The Lycan 03/14: Swingin’ with Stag

The Lycan 03/14: Swingin’ with Stag

Lycan 03/14: Swinging’ with Stag


Mosey around parking lot median

  • (25) Side Straddle Hop
  • (15) Hillbillies
  • (15) arm circles forwards 
  • (15) arm circles backwards
  • (15) Moroccan nightclubs
  • (10) windmills
  • (10) potato pickers
  • Plank position into left leg forward, left hand high
  • Right leg forward, right hand high
  • Calf stretch
  • Recover

Mosey to back of school

The Thang


  • 14 reps of each exercise; when circuit is complete run 1 lap around the school, then repeat circuit, then run:
  • Merkins
  • Squats
  • Carolina dry-docks
  • Lunges
  • Air shoulder presses (in peoples’ chair)
  • Pistol squats (1-legged squat) holding onto swing-chains for assistance


  • 14 reps of each exercise; when circuit is  complete run up hill and touch school wall and back; repeat circuit and run
  • Hanging knee raises
  • Swing-set Hip Swivels (put ankles in swing-set seat, swing feet left then right (left side/right side is one)
  • Supine pull-ups
  • Swing-set wheelbarrow walks
  • Swing-set ankle pull-ins (put ankles in swing-set seat, pull feet towards torso
  • One-handed hang (fourteen count or failure)

Mosey back to COT

  • LBC’s
  • Stretch of your choice


It was a dark and not-stormy morning as seven pax gathered in the Lycan parking lot under the eerie glow of the Palentine light (at least I think that’s what they called it). Confused school bus drivers stared in wonderment as the pax descended on the playground, put their feet into the swing-set swings, and proceeded to work out their abs and arms at an intensity they couldn’t fathom in their wildest dreams (or nightmares!). Everyone gave a great effort and hopefully felt the burn in some unusual places. Exercise circuits were punctuated by runs around the school and up the hill to the back wall. Beatdown completed, the pax gathered again to share announcements and prayers before vanishing like the early morning fog to take the fight to their jobs and families. Temps in the low 30’s, real-feel in the high 20’s.

PAX: Chainsaw, Ice-Nine, Doughboy, Fusebox, Dana, Posse, Stag (Q)

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