Backblast: Sparrow’s VQ

  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. …

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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 …