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
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
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…..
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
29 PAX GOT IT DONE this morning (quality over quantity) in the pre-dawn drizzle while a literal downpour waited in the wings and was unleashed shortly after COT. Kudos to the crew for pushing the limits this morning! Getting better is more fun when you can do it in a mud puddle! Welcome to FNGs … Continue reading August 8, 2017 Vulcan Dora 1-2-3
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