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
Elmer
The Spartan 3/21/18
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
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
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
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
12/13/2017 The Spartan – Less Cold, More Bern
9 PAX posted on a cold Wednesday morning at The Spartan. Conditions were brisk with a temp of 27 degrees at start time. With clear skies, @f3birmingham PAX were treated to a couple of shooting stars during warmup flutter kicks and things got uglier from there. PAX: Nova, Breach, Dispatch, Slumlord, Wildfire, Elmer, Milkman, Rabbit, Skeletor … Continue reading 12/13/2017 The Spartan – Less Cold, More Bern
Thanksgiving Monday Blues
16 PAX posted the Monday after Thanksgiving and the IRON BOWL for a typical Slumlord BEATDOWN. To give kudos to the Auburn win, all exercises were performed to 26 counts while resting on the 14 count. Warmup: SSH x26 Imperial Walkers x26 Mountain Climbers x26 The Thang: One mile indian run to Western Supermarket Burpee … Continue reading Thanksgiving Monday Blues
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
10/26/17 Vulcan Vision Quest
22 PAX braved the Vulcan AO's first temps in the mid-40s and the predawn darkness to post in the gloom! It is staying dark in the morning for one more week before the Daylight Savings Time transition next week. YHC is thankful for the dedication of these men who motivate each other. What a great … Continue reading 10/26/17 Vulcan Vision Quest