September 7, 2017-The Vulcan Sorry for the delay!! 32 men (and one FNG - F3 Amway) posted on a brisk early September morning in Birmingham. It was dark, chilly for a minute and fun. WARMUP SSH x 25 Prisoner Squats x 25 High Kicks x 15 each leg Merkins x 25 LBC x 25 OYO … Continue reading September 7, 2017 – The Vulcan

34 PAX answered the call and killed it on a early August morning at Homewood Park @f3thevulcan. Every man got better as they enjoyed relatively "dry"conditions.  We welcomed FNG Slumlord and our visitor, Heehaw from St. Simons Island, GA. WARMUP SSH (IC) x 25 Prisoner Squats (IC) x 25 Merkins (IC) x 25 LBCs (OYO) … Continue reading August 10, 2017 – Vulcan

24 men answered the call at 5:30 am on this beautiful mid-July morning.  There was a lot of sweat, a few tears and everybody got better.  No FNGs this morning. Warm-Up - Around the Flag SSH x 30 Prisoner Squats x 25 LBCs x 30 Flutter Kicks x 20 Mosey'd to the 30 x 30 … Continue reading Vulcan July 17, 2017