Scene: Thursday // 8_1_19 // gloom o'clockAO: The VulcanCount: 17PAX: Quikrete, Strikeout, Lost, Tutu, Helpdesk, Weagle, Friday, Sloth, Sparrow, Kitty Litter, Beach Ball, Pop Tart, Belema, Fake ID, ToothFairy, HuffQ: Downhiller Dragging a bit from staying up to late, I arrived at the park a few minutes early to stretch. I prefer to jump right … Continue reading Indians over Grundl Mountain
The Vulcan
Tuesday, Thursday and Saturday Workouts at Homewood Park, 1632 Oxmoor Rd
Fishers of Men
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
9/11 Merkin Waterfall Tribute
If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3 Disclaimer Warmups - SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20 Indian Run to Overton Park in … Continue reading 9/11 Merkin Waterfall Tribute
Tammy Wynette – 7/14/18
19 PAX and two FNGs (Button and E6) done did that thang. After warming up and a little mosey we did the "Stand By Your Man" to get the festivities started. Temperature was perfect with near 100% humidity so that meant a good lather was started. From Tammy Wynette we worked our legs and upper … Continue reading Tammy Wynette – 7/14/18
The Vulcan – 7/12/2018 – Mowers Made Us Modify
27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping. Welcome Stan and Cat Lady. Warm Up SSH x 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 15 in cadence Squats x 35 Merkins x 25 2 Lap mosey Dora - Sprint slab by amphitheater 50 Burpees … Continue reading The Vulcan – 7/12/2018 – Mowers Made Us Modify
Lt. Dan & The Death Star – 6/30/18
16 PAX and 1 FNG (Riff) showed up for a pre-July 4th workout. Weather was 76 degrees with 132% humidity. The fact these gentlemen showed up to do the hard thing is a testament to F3. Fun was had by all and along the way men got better. As always, I tried to provide everyone … Continue reading Lt. Dan & The Death Star – 6/30/18
Screaming Shoulders Workout
Intro Warmup - 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20 Grateful Dead x 5 rotations Index Card workout (index card with randomized order of 9 exercises given to each pair of pax. Bear Crawl Maze Lunge up and across hill then backward lunge down Jog 1/2 lap, sprint 1/2 lap … Continue reading Screaming Shoulders Workout
Merkins…6/9/18
Welcome to summertime in Alabama. 72 with 95% humidity. 23 PAX along with three FNGs put in work. We were privileged to have Namaste back with our group. The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park. Nice cold refreshments … Continue reading Merkins…6/9/18
2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT
The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed: Warm-ups: 25x side straddle hops 25x prisoner squats 15x willy mays 25x ray lewis 0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary Modified Nolan … Continue reading 2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT
Basic Training & Grundl Mtn. – 6/2/18
18 PAX and two FNGs did the hard thing and got better. Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge. Warm Up Side Straddle Hops - 30 Al Gore - 30 Merkins - 30 LBCs - 30 Prisoner Squats - 30 Superman Mosey around track (2) Set 1 … Continue reading Basic Training & Grundl Mtn. – 6/2/18