Date: 12/20 Temp: 30 DegreesTime: Gloom 30 8 PAX showed up layered for the cold. Well (except for Bates). He likes to always sport shorts. I had previously fartsacked this Wednesday because I thought it was too cold outside. Fartsacking is defined on the F3 Lexicon as: "Staying in bed instead of Posting". But today, … Continue reading Jesus Didn’t Fartsack
Commie
Gloom Mountain – 6/11/2018 – Spider-Man
19 PAX posted at Gloom Mountain for a Spider-Man Dora. Welcome FNG’s Tumbler & Chubbs Warm Up SSH x 30 in cadence Merkins x 20 Willie Mays x 20 in cadence Michael Phelps x 10 in cadence Merkins x 20 Squats x 40 Merkins x 20 Mosey to the track 1 mile Indian Run Mosey … Continue reading Gloom Mountain – 6/11/2018 – Spider-Man
The Forum – 6/7/2018 – Plank Walk
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
The Spartan 3/19/2018
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
The Gear
3/3/18. The Vulcan. Gents, It was fun to bring the gear out again, and get our pump on. The field was a bit squishy, but the sun was out, the air was crisp and the company was excellent. With a big group (38 PAX) we did a short warm-up, took two laps, divided into four … Continue reading The Gear
No Theme
Gloom Mountain, Hoover, Febuary 21 No Theme today; just work. 10 PAX gathered in humid 68 degree February air. An anticipated FNG (that some of you met in the parking lot after the Braveheart Race) no-showed. However, he actually did post today, at Gwin....at 5:30 p.m. True story. WARM UP IC SSH IC Prisoner Squats … Continue reading No Theme
2-10-2018 Sparrow’s Insecticide
What doesn’t kill you can kill your friends. Welcome Dilbert. Disclaimer: don’t hurt yourself. Warmup 20 reps of each of these: The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence. The next exercise is, Prisoner squats Starting Position. Move. In cadence, down up on my command The next exercise is, Ray Lewis … Continue reading 2-10-2018 Sparrow’s Insecticide
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
Foggy Forum Fun For F3 Fanatics 12/29/17
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
Peaches Schoolyard Fun – Dec. 21, 2017
28 PAX at The Vulcan AO 0.9 mile jog for warm up to Shades Cahaba Elementary through tunnel under 31 Circle: 25 Side Strattle Hops 20 Merkins 20 Prisoner Squats 20 LBCs 20 Ray Lewis' Hill Sprint -> 10 burpees -> Recover walk down 10 burpees Hill Sprint -> 10 mountain climbers -> Recover walk … Continue reading Peaches Schoolyard Fun – Dec. 21, 2017