Intro to the pace clock Another great turnout at The Vulcan on a cool morning (for mid-August in Alabama). We introduced a new toy for the workout inspired by my former swimming career – a pace clock. I purposefully kept the PAX off the ground until the end so that the sweat from the hard … Continue reading Tick….Tock…..
22 PAX showed up on this glorious morning in Alabama to get better. The sun beaming quick as heart rates began to rise. We started off with a familiar sequence escalating into a geomatrist's dream. WARM UP 33 Side Straddle Hop 33 prisoner squats 33 LYBs 33 Flutter Kicks Indian run around track … Continue reading Whistlestop Hexagon (Cocky VQ)
Noting a brisk note in the air the night prior, YHC decided to bring back an @F3Jackson favorite.....PAIN POKER. Arriving at The Vulcan around 5:15, YHC observed what looked to be a disrupted ant hill of PAX progressing from parking lot onto The Vulcan green. Many of the PAX had seen YHC's tweet of a … Continue reading Pain Poker with SCAM
The maiden Vulcan Run on the 4th of July was such a success that Barney Fife suggested an encore performance to be documented for a resident film/photography group. We kept these plans under wraps as YHC wanted to ensure a large group of PAX.... Fast forward to the gloom of The Vulcan (AO) at 0630hrs … Continue reading Vulcan Run…..Part Deux
The 4th of July workout is always a favorite for YHC to share with his F3 brethren and the 2017 rendition was certain to be no different. Upon arrival to The Vulcan (AO), YHC noted numerous PAX flooding the field even in spite of it being 0530hrs on a holiday. YHC shared a few motivational … Continue reading 4th of July Vulcan Run
After the Thursday beatdown by Grundl and moving 18million boxes up and down stairs inside new b’ham house, YHC was ready to kick off the weekend and limber back up in the gloom of The Vulcan. Holiday weekend and all, expected limited PAX turnout but, oh to my delight, 22 PAX (including 3 FNGs) answered … Continue reading 4th of July weekend KICKOFF/Sloshfest