September 7, 2017 – The Vulcan

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.


SSH x 25
Prisoner Squats x 25
High Kicks x 15 each leg
Merkins x 25
LBC x 25 OYO

Mosey park lap x 1

30 yard sprint/back pedal x 3
30 yard side shuffle right/left x 2

Partner carry 30 yards up/back

THE THANG – Odds/Evens


Merkins – 30 yard sprints between
Squats – 30 yard sprints between

30 yard sprint gassers x 10

Plank while teammate runs 30 yards down/back (16 teammates)

THE WALL – Odds/Evens

Indian Run Park Lap while others bear crawl up amphitheater->run->bear crawl down

Dips x 25

Incline Merkins x 20


Squat Jumps – 30 yard sprints in between


Football Up/Downs x 10

Bear Crawl to the Flag

Hi-Vis took us out.

We are fortunate to be there. Don’t feel sorry for yourself.

PAX: Turnbuckle, Scam, The Donald, Denied, Cessna, Drought, Gomer, Shunnarah, Crablegs, Brick, Cinco, Quickrete, Hi Vis, Cocky, Breach, Walk-On, Sparrow, Birddog, Slider, Skeletor, Soccer Mom, Peaches, Pilgrim, Grundl, Switzer, Pothole, Schilling, Milkman, Namaste, Saluki, FNG – Amway

August 10, 2017 – 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.


SSH (IC) x 25

Prisoner Squats (IC) x 25

Merkins (IC) x 25

LBCs (OYO) x 25

Quick Lap around the park track


Partner carry 30 yards – 25 Merkins each/carry back 25 Merkins each->Switch carrier (100 Merkins total)

Partner wheelbarrow 30 yards – 25 Squats each/wheelbarrow back 25 squats each-> Switch carrier (100 Squats total)

Human sled – up and back x2


Alternating 30 yard gassers up/back (60 yards) x 5

Plank line – each man runs 30 lb weight down 30 yards and back while everybody on team holds plank

Indian Crawl – mountain climbers, back man bear crawls to front

YOGA INTERLUDE – courtesy of Namaste (relaxing…not) 4 minutes of poses


Odds do dips while Evens sprint – Switch


Squat Jumps->Screaming bear crawl to the flag

COT – Message: we don’t deserve anything, we are fortunate to have the opportunity to be out there.  Many would love to, but are not able–and some just don’t know.  Don’t feel sorry for yourself.  Hi Vis took us out with a prayer.  1-2-3 Lead!

PAX:  Tommy Lee, Cinco, Rabbit, Skeletor, Dubose, HeeHaw, Wildfire, Sparrow, Bird Dog, Namaste, Brick, Skull Bucket, Grundl, Cocky, Strip Search, Peaches, Hugh, Pilgrim, Drought, Bambam, Gomer, Scam, Hi Vis, Breach, Scrushy, Needle, Shilling, Slider, Turnbuckle (couldn’t hear some of the names on my phone)


Vulcan July 17, 2017


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 yd cone box for dynamic warmup of high knees, butt kicks, Frankensteins

30 x 30 Yard Cone Box

30 yard sprint->side shuffle left->backpedal->side shuffle right   x 3 (360 yards)

Partners – wheelbarrow 30 yards (25 squats), switch wheelbarrow back (25 squats), did that twice.  60 yards of wheelbarrow and 100 squats each

Partners – carry partner 30 yards (25 merkins), switch carrier back (25 merkins) – 50 merkins each

Partners – 30 yards – one doing bear crawl, the other a two-legged hop, switch coming back.  Did that twice

Yoga Interlude led by Namaste (not so relaxing) – alternating plank, yoga merkins and downdog

Team A/Team B – 30 yard up and back gassers x 5.  Alternating teams

Team A/Team B – entire team holds a plank while one member at a time runs 30 yards up/back carrying 30 lb dumbbell.  It was about a 3 minute plank


Team A – Homewood Park lap Indian run/ Team B dips on the wall until they return.  Switch

Team A – Homewood Park lap Indian run/ Team B step ups on the wall until they return.  Switch

Mosey’d back to the flag

Turnbuckle called out individual pax to lead reps:

Scrum – Ray Lewis x 10

The Donald – diamond merkins x 20

Hi-Vis – imperial walkers x 10

Weber – big boy situps x 10

Turnbuckle – squat jumps x 15/10/5

Circle of Trust – Hi-Vis led a closing prayer.  Thoughts are with Choo Choo

Pax: Turnbuckle, Scrum, Namaste, Fanny Pack, Sparrow, Quickcrete, Switzer, The Donald, Wildfire, Romeo, Cocky, Hawkeye, Gomer, Dispatch, Pickle, Cinco, Rabbit, Gump, Bird Dog, Saluki, Dubose, Hi-Vis, Weber, Choo Choo