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
Choo Choo
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
Singing in the Rain – 4/26/2018
17 PAX didn't let the rain stop them from getting better. Warm Up Side Straddle Hops – 25 Mountain Climbers – 20 Side Straddle Hops – 25 Plank Jacks - 20 Side Straddle Hops – 25 LBCs – 30 Mosey around track (2) Duck, Duck, Goose While in a circle the PAX took individual turns … Continue reading Singing in the Rain – 4/26/2018
Lunges and a visit from the Hulk..April 14, 2018
7 PAX showed up and got better. To the F3 brothers that didn't show up, you simply have to live with the fact you missed an opportunity. Ask Cocky's watch if it was tired after the workout... Warm Up Willie Mays - 15 (1, 2, 3 count) Right over left leg - 10 (1, 2, 3 … Continue reading Lunges and a visit from the Hulk..April 14, 2018
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
Side Straddle Hops – March 6, 2018
"Drip down, O heavens, from above, And let the clouds pour down righteousness; Let the earth open up and salvation bear fruit, And righteousness spring up with it. I, the LORD, have created it." Isaiah 45:8 Keep Soccer Mom's mother in your prayers... Mosey to OLS parking deck Warm Up Mosey – 2 laps Mountain … Continue reading Side Straddle Hops – March 6, 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
Side-to-Side February 21,2018
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
February 20 Workout
Perfect weather for a workout! 60 degrees with clear skies. Warmup: SSH x 25, Crablegs Stretch x 15, Willie Mays x 15, LBAC x 20 count 6 Minutes of Mary: Flutterkicks, Windshield Wipers, BBSitups, American Hammer, The Hundred, LBCs, Flutterkicks, Mountain Climbers Moseyed to OLS Parking deck for Parking Space Tracers (20 merkins, Follow the … Continue reading February 20 Workout
Cone Drills – February 3, 2018
36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better. Remember, pain is just weakness leaving the body... Warm Up Burpees - 10 Mountain Climbers - 25 Side Straddle Hops - 25 Jack Webbs - 10 Freddy Mercury - 25 Mosey around Homewood Park track … Continue reading Cone Drills – February 3, 2018