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Author: f3grundl

9.28.17 – 16th Place Massacre – Vulcan

September 28, 2017 / f3grundl / Leave a comment

Grundl on Q SCAM'S FOMO was a real.  I have a feeling we'll be doing this one again. 24 PAX - No FNG's and that might be a good thing. WARM UP -  SSSH x30 Crab legs stretch x20 Calf raises x20 Stretch hammy, legs spread - down to right x20, down to left x20 … Continue reading 9.28.17 – 16th Place Massacre – Vulcan

9.19.17 – Schilling on Q – Vulcan

September 19, 2017 / f3grundl / Leave a comment

BB for The Vulcan, Tuesday, September 19, 2017 32 PAX ventured out with the promise of ‘something different.’ I borrowed and outline of The Spartan and made it our own. Overall the Thang took 20+ minutes and provided a real beat down while giving everyone a say in how the workout played out. Those who chose … Continue reading 9.19.17 – Schilling on Q – Vulcan

9.14.17 – Vulcan

September 14, 2017 / f3grundl / Leave a comment

31 PAX 1 FNG - Bluegrass PAX welcomed former F3 Tallahassee member, Cooter, via Tuscaloosa. WARM UP -  SSH x 30 Merkin x 20 Squats x 30 LBC's x 30 Imperial walker x 30 1 lap mosey 4 STATIONS - Divided PAX into 4 groups.  Each of the four cone stations required a different movement. … Continue reading 9.14.17 – Vulcan

8.17.17 – VULCAN

August 18, 2017 / f3grundl / Leave a comment

38 PAX - on a SCAM-less morning, men stepped up to motivate and encourage. 6 FNG's - Amazon, Digiorno, Dufresne, NOVA, WNBA, Yella WARM UP --- SSH x30 Merkin x20 Squats x25 Sit ups x15 Run 1 lap PARTNER UP --- Burpee "mile" - Partners perform 100 yards worth of burpees.  Partner A would perform … Continue reading 8.17.17 – VULCAN

FILTHY 50’s – 6.29.17

July 4, 2017 / f3grundl / Leave a comment

FILTHY 50’S, BOCK PARTY #2 Grundl on VQ ---  For the second time of the week, the blocks came back out for a partner workout.  Things got dirty. PAX - WILDIRE!, SCAM, BamBam, Cinco, Choo Choo, Hi Vis, Whammo, Namaste, THE Donald, Saluki, Switzer, Slider, Peanut, Happy, Sparrow, Rabbit, Grundl FNGs: Cessna, Nauvoo Warm up: … Continue reading FILTHY 50’s – 6.29.17

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