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
Bam Bam
Grundl Mountain – March 20, 2018
26 PAX and 1 FNG (Snowden) took on Grundl Mountain this morning and survived. Men got better. Happy Birthday to Soccer Mom as he turns 25 and gets the coveted car insurance discount. Warm Up Mountain Climbers – 20 Merkins - 25 Burpees - 10 Side Straddle Hops – 20 Mosey to Grundl Mountain Run … Continue reading Grundl Mountain – March 20, 2018
Feb. 27 The VULCAN AO Peaches Beat Down
34 PAX including 1 FNG (Welcome Hansen) Warm-up: Jump Rope x25 High Knees x25 Butt Kicks x25 Side-Strattle-Hops x25 Willie Mays x15 Merkins x25 Ray Lewis x25 ~0.75mi run to Evergreen Hill Set 1 Jumping Lunges x50 (x25 each leg) Hill Run to Very Top Merkins x50 Back Downhill to Plank until all PAX make … Continue reading Feb. 27 The VULCAN AO Peaches Beat Down
Block Party – The Spartan – 2/19/2018
Given the recent warm weather and approaching spring break, YHC decided it was time for the Spartan to undertake some body sculpting via the lifting of heavy objects. With 20 cinder blocks in tow, YHC showed up to MBE to find a robust number of PAX punctually awaiting an AM beatdown. And they kept coming. … Continue reading Block Party – The Spartan – 2/19/2018
The Vulcan-November 16, 2017 for Dispatch
PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch Warm-up Ray Lewis - 30 Willie Mays - 30 Mosey around walking path to amphitheater in two groups Group 1 - Bear crawl amphitheater Group 2 … Continue reading The Vulcan-November 16, 2017 for Dispatch
11/15/2017 – The Spartan – Kamikaze
13 PAX posted on Milkman's VQ. PAX: Slumlord, Juice, Happy, Blue Angel, Bam Bam, Wildfire, Skeletor, Pothole, Elmer, Guy, Rabbit, Commie, Milkman (YHC) Warm Up Circle - SSH x 30 Ray Lewis x 20 Raise the Roof x 20 Prisoner Squat x 30 LBCs - x 30 Mosey around elementary school once and stopped at … Continue reading 11/15/2017 – The Spartan – Kamikaze
11/8/2017 – The Spartan – Lazy Wednesday
9 PAX posted on a gloomy Wednesday morning. Temp in the mid 50s. Damp parking lot at MBE. Perfect morning for this small but elite group of @f3birmingham PAX to get better. PAX: Bagman, Blue Angel, Wildfire, Elmer, Milkman, Rabbit, BamBam, Skeletor (YHC). Welcome FNG U-Turn Warm-up: SSH IC x 30 Straight leg stretch LoR then … Continue reading 11/8/2017 – The Spartan – Lazy Wednesday
9.28.17 – 16th Place Massacre – Vulcan
Grundl on Q SCAM'S FOMO was a real. I have a feeling we'll be doing this one again. 24 PAX - No FNG's and that might be a good thing. WARM UP - SSSH x30 Crab legs stretch x20 Calf raises x20 Stretch hammy, legs spread - down to right x20, down to left x20 … Continue reading 9.28.17 – 16th Place Massacre – Vulcan
9.14.17 – Vulcan
31 PAX 1 FNG - Bluegrass PAX welcomed former F3 Tallahassee member, Cooter, via Tuscaloosa. WARM UP - SSH x 30 Merkin x 20 Squats x 30 LBC's x 30 Imperial walker x 30 1 lap mosey 4 STATIONS - Divided PAX into 4 groups. Each of the four cone stations required a different movement. … Continue reading 9.14.17 – Vulcan
Tick….Tock…..
Intro to the pace clock Another great turnout at The Vulcan on a cool morning (for mid-August in Alabama). We introduced a new toy for the workout inspired by my former swimming career – a pace clock. I purposefully kept the PAX off the ground until the end so that the sweat from the hard … Continue reading Tick….Tock…..