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2-10-2018 Sparrow’s Insecticide

February 11, 2018 / georgeisonaroll / Leave a comment

What doesn’t kill you can kill your friends. Welcome Dilbert. Disclaimer: don’t hurt yourself. Warmup 20 reps of each of these: The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence. The next exercise is, Prisoner squats Starting Position. Move. In cadence, down up on my command The next exercise is, Ray Lewis … Continue reading 2-10-2018 Sparrow’s Insecticide

2018-01-30 Peaches Circuit @ Vulcan

January 30, 2018 / f3peaches / Leave a comment

35 PAX including 1 FNG (AWOL) Warm-up: Side Strattle Hop x25 Willie Mays x25 Frankensteins x25 Bum Kicks x25 Ray Lewis x25 Cross Toe Touch x25 LBCs x25 0.5 mile Circuit Station Tour 3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other: Prisoner Squats x25 -> Alternating Lunges x25 each … Continue reading 2018-01-30 Peaches Circuit @ Vulcan

Merkin Volcano – Sparrow Q3

December 7, 2017 / georgeisonaroll / Leave a comment

A quest to measure the cumulative Merkin power of 24 men. Also, a sweet memento on your calves. Disclaimer: don’t hurt yourself. Warmup 20 reps of each of these: The first exercise is:    Side Straddle Hop.  Starting Position. Move. In Cadence. The next exercise is,   Prisoner squats Starting Position. Move. In cadence, down … Continue reading Merkin Volcano – Sparrow Q3

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

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

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

August 8, 2017 Vulcan Dora 1-2-3

August 8, 2017 / dmurray92475 / Leave a comment

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

July 6th Church Street Shakedown

July 7, 2017 / dmurray92475 / Leave a comment

28 PAX showed up in THE GLOOM at THE VULCAN (AO) for YHC's VQ, including five (5) FNGs.  Those answering the call included Turnbuckle, Shank, Scam, Choo-Choo, Cinco, DuBose, Schilling, Gomer, Rabbit, Romeo, Sparrow, Pickle, The Donald, Commy, Rebar, Wildfire, Gold Bond, Quickrete, Pew, Saluki, Tommy Lee, and Cocky.  FNGs (Doogie, Cowbell, Wilson, Wiregrass, & … Continue reading July 6th Church Street Shakedown

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