17 PAX including two FNGs took the Quarter Pounder challenge. Men got better and fun was had by all. Warm Up Side Straddle Hops – 25 Merkins - 25 Prisoner Squats - 25 Big Boy Sit Ups - 25 Mountain Climbers – 25 Mosey around MBE parking lot Quarter Pounder Set 1 Run 25 yards, … Continue reading Quarter Pounder Challenge – May 16, 2018
Pot Hole
February 20 Workout
Perfect weather for a workout! 60 degrees with clear skies. Warmup: SSH x 25, Crablegs Stretch x 15, Willie Mays x 15, LBAC x 20 count 6 Minutes of Mary: Flutterkicks, Windshield Wipers, BBSitups, American Hammer, The Hundred, LBCs, Flutterkicks, Mountain Climbers Moseyed to OLS Parking deck for Parking Space Tracers (20 merkins, Follow the … Continue reading February 20 Workout
31 Flavors
Saturday, November 4, 2017 The Vulcan Here is a recap of the crazy 31 Flavors workout at the Vulcan. Following a record turnout from the pre-workout ruck, several PAX helped YHC get this overly elaborate shenanigan setup. 31 cones were in place in 2 long parallel lines (designed to make conversation easier during this circuit … Continue reading 31 Flavors
Boot Camp in lieu of Braveheart Race
45 degrees and raining - fun stuff! Welcome F3 New Orleans Tripleshift! Warmup: Mosey to Trinity parking lot Side Straddle Hops (x30) Imperial Walkers (x30) Mountain Climbers (x30) Mosey to Homewood Middle School football Field The Thang: Bear Crawl Dora - Partner up and one partner bear crawls 15 yards then turns around and bear crawls … Continue reading Boot Camp in lieu of Braveheart Race
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
Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer
October 7, 2017 - The Vulcan Pre-workout RUCK A record 11 PAX +1 took the 50-minute R/T walk just past The Vulcan statue. The +1 was on-duty Officer Kitt, who pulled up on us in the parking lot, asked what we were up to, and after about 2 seconds of thought (really) announced to this … Continue reading Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer
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
9.19.17 – Schilling on Q – Vulcan
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
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
Tick….Tock…..
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…..