F3 Birmingham

Free Peer Led Workouts for Men

Menu

Skip to content
  • Home
  • Backblasts
  • Contact Us
  • Amazon
  • Workout Locations
  • About
Search

Amazon

The Forum – 6/26/2018 – Accountability Sprints

July 2, 2018 / f3ping / Leave a comment

Warm Up  SSH x 30 in cadence Willie Mays x 15 in cadence Merkins x 25 Little Baby Arm Circles x 10 front and back LBC’s x 40 Mosey to the track 2 Lap Indian Run 1/2 group Pull ups x 15 1/2 flutter kicks during pull ups Accountability sprints 1 PAX sprints from track … Continue reading The Forum – 6/26/2018 – Accountability Sprints

The Forum – 6/7/2018 – Plank Walk

June 7, 2018 / f3ping / Leave a comment

15 PAX took on some hills climbs and were introduced to the plank walk Warm Up SSH x 30 Willie Mays x 14 Merkins x 20 Squats x 40 Merkins x 20 1 Lap Indian Run (2 groups) 10 Burpees Quadraphilia x 4 on hill    Do 10 merkins after each Bear Crawl up hill … Continue reading The Forum – 6/7/2018 – Plank Walk

2 Miles of Pain – the Forum – 5/10/2018

May 10, 2018 / f3ping / Leave a comment

18 PAX hit The Forum for 2 miles of pain with Ping. Warm Up SSX x 30 Merkins x 20 Willie Mays x 20 Burpees x 10 One Lap Indian Run PAX exercise at 5 points on track Pull Ups x 10 Burpees x 10 Merkins x 20 Squats x 30 LBC’s x 40 Repeat … Continue reading 2 Miles of Pain – the Forum – 5/10/2018

Partner Pain – The Forum – 4/17/2018

April 18, 2018 / f3ping / Leave a comment

18 PAX posted for some partner pain with Ping Warm Up SSH x 30 Ray Lewis x 30 Willie Mays x 20 Merlin’s x 30 Burpees x 15 Punishment 2 Lap Indian Run Finish at press box 2 PAX partner up for workout 2 PAX run half lap from press box back to press box … Continue reading Partner Pain – The Forum – 4/17/2018

The Forum – 3/15/2018

March 15, 2018 / f3ping / Leave a comment

12 PAX hit The Forum for an Agassi inspired workout. Mule, Nova, Amazon, Gaines, Grizzly, Whitesnake, Needle, Saluki, The Donald, Default, Commodore, Ping Warmup Willie Mays x 20 Burpees x 10 Bobby Hurley x 10 Ray Lewis x 20 in cadence Mosey lap to the tennis courts PAX line up across the courts. Exercise consists … Continue reading The Forum – 3/15/2018

March 1, 2018 – The Forum – The Fire Drill Hills

March 2, 2018 / f3ping / Leave a comment

10 PAX made it to The Forum for a fire drill. Warm Up SSH x 30 Willie Mays x 20 in cadence Ray Lewis x 15 in cadence Run down to back of Central Merkins x 25 American Hammer x 50 Dips x 25 Bear Crawl up small hill Dutch Skate x 20 LBC’s x … Continue reading March 1, 2018 – The Forum – The Fire Drill Hills

The New Stuff – The Forum – 2/20/2018

February 20, 2018 / f3ping / Leave a comment

18 PAX, including 1 FNG (Gitmo), posted at The Forum to try something new. Warm Up SSH x 30 Willis Mays x 20 Little Baby Arm Circles x 15 front and back LBC’s x 40 The New Stuff Mosey to the track 1 Lap 10 Pull Ups 10 Dips 10 x Bobby Hurley 1 Lap … Continue reading The New Stuff – The Forum – 2/20/2018

Perfect Pull Up – The Forum – 1/23/2018

January 23, 2018 / f3ping / Leave a comment

15 PAX hit The Forum for 2.4 miles of Indian runs, pull ups, and monkey humpers. Warm Up SSH x 30 Little Baby Arm Circles x 15 front and back Merkins x 20 LBC’s x 30 Willie Mays x 20 Mosey to the track 1 Lap Indian Run 10 Pull Ups 20 Dips 1 Lap … Continue reading Perfect Pull Up – The Forum – 1/23/2018

The Tenniz Court Bluez

December 28, 2017 / f3cocky / Leave a comment

On this nippy winter day the PAX got off to a quick start to get the blood flowing. Here's a recap below. The temp was 28 degrees with a 5 mph wind. 78% humidity. WARM UP 33 Side Straddle Hop IC, 123 count 33 prisoner squats IC, down-up 33 LBCs OYO (little baby crunches on … Continue reading The Tenniz Court Bluez

Foggy Forum Fun For F3 Fanatics 12/29/17

December 21, 2017 / sbperlisgmailcom / 1 Comment

14 PAX posted on Tuesday in the 60 degree gloomy fog - two days before the winter solstice.  A lot of guys were looking extra cheery this time of year.  Workout was as follows: Warmup: SSH x25 Imperial squat walkers x25 Little baby arm circles x15 (reverse it x15) Black snake Indian run on track … Continue reading Foggy Forum Fun For F3 Fanatics 12/29/17

Posts navigation

← Older posts

Recent Workouts

  • A Nearly Perfect Workout
  • F3 Valentines Day 2020
  • Jesus Didn’t Fartsack
  • VQ in the Rainy Gloom
  • Head for the Hills

Check out Freed to Lead on Amazon.com

As an Amazon Associate we earn from qualifying purchases.

 
Tweets by F3Birmingham
Proudly powered by WordPress | Theme: Hemingway Rewritten by Anders Norén.