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
Nova
2 Miles of Pain – the Forum – 5/10/2018
18 PAX hit The Forum for 2 miles of pain with Ping. Warm Up SSX x 30 Merkins x 20 Willie Mays x 20 Burpees x 10 One Lap Indian Run PAX exercise at 5 points on track Pull Ups x 10 Burpees x 10 Merkins x 20 Squats x 30 LBC’s x 40 Repeat … Continue reading 2 Miles of Pain – the Forum – 5/10/2018
The Forum – 3/15/2018
12 PAX hit The Forum for an Agassi inspired workout. Mule, Nova, Amazon, Gaines, Grizzly, Whitesnake, Needle, Saluki, The Donald, Default, Commodore, Ping Warmup Willie Mays x 20 Burpees x 10 Bobby Hurley x 10 Ray Lewis x 20 in cadence Mosey lap to the tennis courts PAX line up across the courts. Exercise consists … Continue reading The Forum – 3/15/2018
March 1, 2018 – The Forum – The Fire Drill Hills
10 PAX made it to The Forum for a fire drill. Warm Up SSH x 30 Willie Mays x 20 in cadence Ray Lewis x 15 in cadence Run down to back of Central Merkins x 25 American Hammer x 50 Dips x 25 Bear Crawl up small hill Dutch Skate x 20 LBC’s x … Continue reading March 1, 2018 – The Forum – The Fire Drill Hills
The Tenniz Court Bluez
On this nippy winter day the PAX got off to a quick start to get the blood flowing. Here's a recap below. The temp was 28 degrees with a 5 mph wind. 78% humidity. WARM UP 33 Side Straddle Hop IC, 123 count 33 prisoner squats IC, down-up 33 LBCs OYO (little baby crunches on … Continue reading The Tenniz Court Bluez
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
Ping’s Pain Poker – The Forum – 12/7/2017
12 PAX hit The Forum for some Pain Poker Warm Up Willie Mays x 20 SSH x 30 Little Baby Arm Circles x 15 each way LBC’s x 50 1 lap warm up run Ping’s Pain Poker PAX mosey to the tennis courts where Pain Poker takes place (length of 4 courts used) Q draws … Continue reading Ping’s Pain Poker – The Forum – 12/7/2017
Backblast: Sparrow’s VQ
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
8.17.17 – VULCAN
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