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Johnny Cash

Backblast: Sparrow’s VQ

September 19, 2017 / georgeisonaroll / Leave a comment

  Welcome FNG’s  Disclaimer: don’t hurt yourself.   Count loud during the workout, because if you don’t the workout won’t end. Welcome FNGs: Soccer Mom, Carpetbagger, Shunnarah Warmup 20 reps of each of these: The first exercise is:    Side Straddle Hop.  Starting Position. Move. In Cadence. The Next exercise is,   Ray Lewise Starting Position. Move. … Continue reading Backblast: Sparrow’s VQ

Tick….Tock…..

August 24, 2017 / f3scam / Leave a comment

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…..

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

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