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
Gump
“Black Jack” at The Spartan
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
The Vulcan-November 16, 2017 for Dispatch
PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch Warm-up Ray Lewis - 30 Willie Mays - 30 Mosey around walking path to amphitheater in two groups Group 1 - Bear crawl amphitheater Group 2 … Continue reading The Vulcan-November 16, 2017 for Dispatch
Soggy Bottom Monday
Warm-up with: Side Straddle Hops (25ct) Imperial Walkers (25ct) Merkins (25 ct) Indian run to MB Village: Burpee Tabata Flutter Kicks (25ct) American Hammers (15ct) Mosey to Davenport's parking lot: Split into two groups with first group bear crawling to the end of the parking lot, then the second group following suit. Then the first … Continue reading Soggy Bottom Monday
9.28.17 – 16th Place Massacre – Vulcan
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
9.14.17 – 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
Spartan Men Fear No Rain
Under threat of rain storm, F3 Spartan men welcomed YHC in force with a total of 15 PAX present including Kudzu in from F3 Jackson. These men have themselves a solid AO in Mountain Brook, AL. The PAX size was great for a little Wednesday morning deck of cards workout. Warm-up IC Imperial Walkers IC … Continue reading Spartan Men Fear No Rain
August 8, 2017 Vulcan Dora 1-2-3
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
17 Men Brave Birmingham’s 1st Weekday Morning
Economists call strong consumer enthusiasm after a recession or depression: pent up demand. Alabama lands F3 after NC, SC, GA, FL, LA, TX, TN, MS…and several other states. There were 20 PAX at the launch on Saturday and only three days later at 0530 an inspiring showing of 17 men posting – 5 FNGs. Impressive. … Continue reading 17 Men Brave Birmingham’s 1st Weekday Morning
. . .And then there was Birmingham
More than a year in the making, F3Birmingham exploded on to the scene Saturday with 20 pax present, 14 of whom were FNGs. #TClaps to BarneyFife and Scam for putting a solid EH on their city leading up to the launch date. Mad props to Cheddar for making the trip down from Charlotte to make … Continue reading . . .And then there was Birmingham