Tick….Tock…..

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 …

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Whistlestop Hexagon (Cocky VQ)

  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 …