If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3 Disclaimer Warmups - SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20 Indian Run to Overton Park in … Continue reading 9/11 Merkin Waterfall Tribute
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
37 PAX including 3 FNGs (Welcome Belding, Lost & Weagle) posted for a strangely warm and somewhat soggy December morning. Solid crowd for this time of year! Similar to The Spartan workout last week (repping on 26 counts for the number of points Auburn scored in the Iron Bowl), we repped on 28 counts for … Continue reading How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?
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
Welcome FNG’s Disclaimer: don’t hurt yourself. Count loud during the workout, because if you don’t the workout won’t end. Welcome FNGs: Soccer Mom, Carpetbagger, Shunnarah Warmup 20 reps of each of these: The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence. The Next exercise is, Ray Lewise Starting Position. Move. … Continue reading Backblast: Sparrow’s VQ
BB for The Vulcan, Tuesday, September 19, 2017 32 PAX ventured out with the promise of ‘something different.’ I borrowed and outline of The Spartan and made it our own. Overall the Thang took 20+ minutes and provided a real beat down while giving everyone a say in how the workout played out. Those who chose … Continue reading 9.19.17 – Schilling on Q – 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
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…..
38 PAX - on a SCAM-less morning, men stepped up to motivate and encourage. 6 FNG's - Amazon, Digiorno, Dufresne, NOVA, WNBA, Yella WARM UP --- SSH x30 Merkin x20 Squats x25 Sit ups x15 Run 1 lap PARTNER UP --- Burpee "mile" - Partners perform 100 yards worth of burpees. Partner A would perform … Continue reading 8.17.17 – VULCAN
29 PAX GOT IT DONE this morning (quality over quantity) in the pre-dawn drizzle while a literal downpour waited in the wings and was unleashed shortly after COT. Kudos to the crew for pushing the limits this morning! Getting better is more fun when you can do it in a mud puddle! Welcome to FNGs … Continue reading August 8, 2017 Vulcan Dora 1-2-3