Author: f3grundl

9.28.17 – 16th Place Massacre – Vulcan

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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
  • Merkin x20
  • LBC’s x30

GRUNDL HILL – 

Split up in 4 teams.  Mosey to 16th Place S all the way up to the corner of 16th Place/Woodfern Drive.  Team 1 started the steep uphill 70+ yard run with teams 2-4 following.  Then walked back down (recovery) to the start.  PAX did this x5.

PAX mosey’d to the bottom of Royce Road.  PAX ran up the steep Royce and walked down x2.  Mosey back to Central Park.

TABATAs

At the amphitheater, PAX then performed 4 minutes (8 intervals) of 20 seconds of work/10 seconds rest alternating between burpee box jumps and LBC’s.  Mosey to flag for namorama, announcements, prayer.

 

9.19.17 – Schilling on Q – Vulcan

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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 to get better: Walk on, Breach, Brick, Milk Man, Crabs Legs, Peaches, Hugh, High Vis, Turnbuckle, Cinco, Vet, Ding, Slumlord, Cocky, Drought, Dispatch, Commie, Bagman, Denied, Sparrow, Soccer Mom, Slider, weber, Carpet Bagger, Gomer, Pilgrim, Grundle, Pothole, Rabbit, Namaste, Wildfire. Shilling.

Warm-up:

  • 30 SS Hops
  • 20 Willie Mays
  • 20 Ray Lewis
  • 25 Imperial Walker
  • Mosey a Lap

The Thang:

The Vulcan’s version of The Spartan

Place cones 50 yards apart.  Sprint across the field, do prescribed exercise, mosey back.

Exercise: Pax choice:

8x Merkin, 6x Hand-release merkin, or 4x Maktar Merkin.

Everyone in attendance picked one of the three for their round.

Everyone starts together.  (You are reading that right. We had 32 PAX. We did 32 rounds). Men got better.

Mary:

Protractor

15x Rosalita

15x Dolly

Boat/Canoe to finish up.

 

*Announcements: I am going to take a temperature for a golf outing this Fall. Look out on Twitter for a scheduling link.

 

Until next time –

Shilling

9.14.17 – Vulcan

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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.  For each station, there was a cash in of 10 burpees and a buy out of a 1 lap run around the track.

  • Station 1:  10 burpees, 30 squat jumps, 1 lap run
  • Station 2:  10 burpees, 20 block thrusters w/ CMU’s, 1 lap run
  • Station 3:  10 burpees, 30 lunges, 1 lap run
  • Station 4:  40 yd Farmer’s carry w/ 53 lb kettlbell for each team member.  Plank when not performing FC.

SPRINTS – 

40 yard gassers x 10

 

8.17.17 – VULCAN

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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 burpee then leap.  At the end of partner A leap, partner B would perform burpee then leap.  Partners did burpees to the far cones and back.

TABATA Box Jumps

A tabata interval is 30 seconds of work (for a given exercise) with 10 seconds of rest, typically performed for 8 intervals or 4 minutes.  Mosey over to the stage.  PAX performed tabata box jumps – 20 seconds of max rep box jumps on the stage then 10 seconds of rest for 8 intervals.

PARTNER WORK – CONCRETE MASONRY UNITS!

PAX partnered back up at the cones with their cinder blocks (1 per team).

Next phase included 4 exercises:  1) block thrusters, 2) block sit up (lying flat on back, arms fully extended w/ block, perform sit up with arms extended to upright position with arms fully extended overhead in a press position), 3) hand release merkins 4) 100 yd sprint.  Rep scheme was “10!”.

  • 10 block thrusters
  • 10 block sit ups
  • 10 HR merkins
  • sprint to far cones and back
  • 9 block thrusters
  • 9 block sit ups
  • 9 HR merkins
  • spring to far cones and back
  • 8 block thrusters
  • 8 block sit ups
  • 8 HR merkins……..and so on, down to 1

One partner would work at a time, while the other rested.  Partners rotate through the exercises.  Partner A would do 10 thrusters, partner B 10 sit ups, partner A 10 merkins.  Then sprint together.  Partner B 9 thrusters, partner A 9 situps, partner B 9 merkins and continue to rotate accordingly down to 1.

TABATA flutter kicks

30 seconds of flutter kicks, 10 second rest for FOUR intervals

 

 

FILTHY 50’s – 6.29.17

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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:

Run one lap
SSH x 30
Merkin x 15
Squats x 15
LBC’s x 15
OH block lunge x 5
Block thruster x 5
American block swings x 5

PAX partnered up for FILTHY50’s:
For each of the following exercises, the groups of two performed a total of 50 reps, rotating as necessary.  For the reps to count, the other partner was in a forearm plank position.  Q announced 2 exercises at a time.  All PAX groups finished a given couplet before Q gave the next set of exercises.

PAX performed the first exercise, sprinted across the field to perform second exercise, then back.

OH block lunge
Sit ups

Over the block burpee
Strict block press

Box jumps (at amphitheater), scale = step ups
Hand release merkins (chest to deck then hand release)

American brick swing
Sit ups

Block thruster
American hammer w/ block

Finale:  SCAM insisted the day was not over until we did sprints!
Entire PAX – 50 yd sprints x 4