I hate mornings, I love sleep, and I'm not too fond of groups of people. That's what I use to tell myself. At least, until I was reluctantly introduced to F3. I fought F3 every time it was mentioned to me, starting with this weird group of guys with painted faces in the parking lot … Continue reading Fishers of Men
Backblasts
F3 Spin the Bottle
16 PAX played some F3 Spin the Bottle (Not what you think) in the Valley of the Gloom this morning. We welcomed 3 FNGs : Outlet, Lumberg and Cart boy. Nice representation at Coffeeteria with 10 guys posting. So, we circled up and each PAX had an exercise and a number of reps printed on … Continue reading F3 Spin the Bottle
Modified Beams
Today 4/28 in the Gloom of the morning 8 PAX did some conventional F3 Exercises in an unconventional way. Sure, there were Big boy sit-ups, Burpees, Lunges, Merkins, Plank Jacks, etc. . But these were done with landscape timbers so we Modified the names a little bit as well. Side bends x 25 Side straddle … Continue reading Modified Beams
Mary Blaster 4/1/19
11 PAX came into the cold Gloom of the morning in need of some warmth. What better way to warm up than from the core. Side straddle hop x 25 Side bends x 20 Imperial Walker x 25. (Freddy Mercury) Bicycles x 25 Good morning Abby x 15 Alligator merkin across turf Inch worm back … Continue reading Mary Blaster 4/1/19
Letter to the FNG and the Six
Dedicated to F3Birmingham at our Two Year Anniversary To the FNG and the Six, There are books written, podcasts recorded, and endless Slack posts filling in space to try and define what, specifically, is F3. But the words aren’t the thing. The words aren’t the Gloom. This letter is certainly not the thing. And I … Continue reading Letter to the FNG and the Six
Muddy Wood in the Gloom
8 PAX did the hard thing. It was cold. It was wet. It was muddy. The Beams were not forgiving. But, we all got better together Side bends x 20 Side straddle hops x 20 Little baby arm circles x 20 Get beams. Mosey to astro turf Leg lifts x 30 in cadence Lay down … Continue reading Muddy Wood in the Gloom
The Gloom Mountain Hundreds – 12/31/2018
15 PAX pushed it to the dark place to make themselves better on the last day of the year. Warm Up SSH x 30 in cadence Willie Mays x 16 in cadence Little Baby Arm Circles x 10 front and back Flutter Kicks x 30 in cadence Mosey 2 laps then to covered benches … Continue reading The Gloom Mountain Hundreds – 12/31/2018
The Torch 12-27-18
11 Pax sufficiently recovered from their Xmas holiday to report; it was 50 degrees and somewhat moist. After some warm-up stretches, we did 25 Merkins in cadence (using perfect form), then mosied (sp?) over to the wall and did 15 more perfect Merkins in cadence to prime our arms and shoulders for 20 donkey kicks … Continue reading The Torch 12-27-18
The Torch 12/13/2018
22 Pax posted on a perfect morning for an F3 workout, 45 degrees and dry. After a Warm-A-Rama they met the 3 wise medicine balls. These fine medicine balls love a solid indian run. The workout 20 dips, 2 feet on the group, left foot up, right foot up - no rest between Indian medicine … Continue reading The Torch 12/13/2018
Respect Week 2018
8 Pax posted at The Spartan for the 1st Day of Respect Week, The week Pax over 50 Q to show a little respect back to the pax. We had a simple warm-a-rama and moseyed into; The Spartan Stadium -- Trips up surrounding hills with 10 merkins and 10 flutter kicks on the top. Some … Continue reading Respect Week 2018