Spoke and Hub

A cool but sunny Saturday morning with Temps. around 40 degrees didn’t 9 PAXs for the Spoke and Hub workout at the Nigh School field.

Moseyed on over to the Drug Store Parking off of 5th street for some warm up exercises:

Arm circles, Abe Vagodas, Side Straddle Hops. Then moseyed past Tuck’s house to the High School football field.


There we found 9 cones in a large circle each cone had one exercise taped  on it:

  • 25 Full Sit ups
  • 25 side plank raises left
  • 25 side plank raises right
  • 50 LBCs
  • 25 Crunchy Frogs
  • 100 Flutter kicks
  • 25 American Twist/Hammers
  • Rope Pulls (legs extended straight up into the air)
  • 25 Bicycles

After completing each cone Bear crawl to the center and do one of the following 3 exercises:

  • 20 Merkins
  • 20 Super Merkins
  • 20 Transition Merkins

Then lunges back to the next cone on the spoke of the wheel. Complete all 9 spokes of the wheel exercises.

Moseyed on back to Flag for COT.


Prayers for Fipper’s younger brother and his new bride who were getting married on Saturday.  Also, remember to not compare yourself to others because it leads to the never ending treadmill of unhappiness.









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