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
35 PAX including 1 FNG (AWOL) Warm-up: Side Strattle Hop x25 Willie Mays x25 Frankensteins x25 Bum Kicks x25 Ray Lewis x25 Cross Toe Touch x25 LBCs x25 0.5 mile Circuit Station Tour 3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other: Prisoner Squats x25 -> Alternating Lunges x25 each … Continue reading 2018-01-30 Peaches Circuit @ Vulcan
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?
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
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
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
Noting a brisk note in the air the night prior, YHC decided to bring back an @F3Jackson favorite.....PAIN POKER. Arriving at The Vulcan around 5:15, YHC observed what looked to be a disrupted ant hill of PAX progressing from parking lot onto The Vulcan green. Many of the PAX had seen YHC's tweet of a … Continue reading Pain Poker with SCAM