F3 Birmingham

Free Peer Led Workouts for Men

Menu

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

Breach

Froggy Merlot Splash

May 21, 2018 / sbperlisgmailcom / Leave a comment

Circle of Pain: SSH x25 Willie Mays's's's's x15 Ray Lewis x25 Merkins x25 Raise the Roof x 25 Little Baby Arm Circles x 30   The Thang: Mosey to front entrance of Mountain Brook Elementary for two sets of: Dips x20 Flutter kicks x25 Sumo Squats x25   Mosey to Western Supermarket for: Sprint to … Continue reading Froggy Merlot Splash

Quarter Pounder Challenge – May 16, 2018

May 16, 2018 / jasonlrhodes / Leave a comment

17 PAX including two FNGs took the Quarter Pounder challenge.  Men got better and fun was had by all. Warm Up Side Straddle Hops – 25 Merkins - 25 Prisoner Squats - 25 Big Boy Sit Ups - 25 Mountain Climbers – 25 Mosey around MBE parking lot Quarter Pounder Set 1 Run 25 yards, … Continue reading Quarter Pounder Challenge – May 16, 2018

Spartan Waterfalls

April 9, 2018 / f3breach / Leave a comment

Pushing yourself is always easier when you have other men alongside. The Spartan AO (19 PAX, including FNG's Budget and Pontoon) started with a few usual warm-ups and a merkin and burpee waterfall. Back-to-back waterfalls is a good way to start off pushing. We took an indian run to the Western Supermarket, taking a mid-run … Continue reading Spartan Waterfalls

The Spartan 3/21/18

March 25, 2018 / f3pothole / Leave a comment

18 PAX posted at the Spartan and did the hard thing for a hump day workout. Warmup: SSH x30 Willie Mays x20 Prisoner Squat x30 Burpie x10 Ray Lewis x20 LBC x40 Mosy to parking deck: 2 sets: Box Jumps x20 Dips x20 Decline Mercan x15 American Hammer x20 Mosy to Canterbury Park and Indian … Continue reading The Spartan 3/21/18

The Spartan 3/19/2018

March 20, 2018 / pdruhan / Leave a comment

15 PAX posted Monday morning at Mountain Brook Elementary. A great Spring morning with temp in the high 50's. Perfect for getting over any lingering consequences from St. Patrick's Day. PAX present - Bagman, Tarbaby, Zacchaeus, Stuntman, Taiwan, Elmer, Slumlord, Breach, Elvis, Sparrow, Froggy, Pothole, Dispatch, Commie, and YHC. Warmup SSH IC x 25 Straight … Continue reading The Spartan 3/19/2018

Just Keep Breathing – February 26, 2018

February 28, 2018 / f3breach / Leave a comment

When I first started F3, there were two things I learned quickly: Dora's are hard Just keep moving (including breathing) When I met F3 Rabbit at Spartan, I figured out that he likes running uphill, thus my VQ had to mash-up Dora and uphill. 10 PAX and 1 FNG braved the rain and got better … Continue reading Just Keep Breathing – February 26, 2018

Side-to-Side February 21,2018

February 21, 2018 / jasonlrhodes / Leave a comment

69 Degrees with a slight breeze.  Perfect weather for 17 PAX to get better and start the day off right.  For entertainment we did a little front, back and side-to-side action on the MBE soccer field.  Good times had by all. Special thanks to F3 Nashville's own, Crawfish.  He made an appearance at the Vulcan … Continue reading Side-to-Side February 21,2018

Block Party – The Spartan – 2/19/2018

February 19, 2018 / pdruhan / Leave a comment

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

3 Amigos – February 7, 2018

February 7, 2018 / jasonlrhodes / Leave a comment

3 PAX told a rainy Wednesday morning to shut up and know its role while they got better at the Spartan.  Who knew 10 yard sprints could be so challenging??? Mosey in the MBE parking deck to laps. Warm Up Burpees – 10 Merkins - 25 Side Straddle Hops – 25 Mountain Climbers – 25 … Continue reading 3 Amigos – February 7, 2018

“Black Jack” at The Spartan

December 27, 2017 / jasonlrhodes / Leave a comment

A cold, damp morning couldn't keep 11 PAX from coming out to The Spartan for a full game of "Black Jack".  Welcome FNG, Strike Warm Up Mosey Access Road to Mtn. Brook Elementary Side Straddle Hops - 25 Dips - 25 Mountain Climbers (Wide Leg) - 15 Dips - 25 Mosey to MBE tennis courts … Continue reading “Black Jack” at The Spartan

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.