19 PAX and two FNGs (Button and E6) done did that thang. After warming up and a little mosey we did the "Stand By Your Man" to get the festivities started. Temperature was perfect with near 100% humidity so that meant a good lather was started. From Tammy Wynette we worked our legs and upper … Continue reading Tammy Wynette – 7/14/18
Rabbit
Lt. Dan & The Death Star – 6/30/18
16 PAX and 1 FNG (Riff) showed up for a pre-July 4th workout. Weather was 76 degrees with 132% humidity. The fact these gentlemen showed up to do the hard thing is a testament to F3. Fun was had by all and along the way men got better. As always, I tried to provide everyone … Continue reading Lt. Dan & The Death Star – 6/30/18
Merkins…6/9/18
Welcome to summertime in Alabama. 72 with 95% humidity. 23 PAX along with three FNGs put in work. We were privileged to have Namaste back with our group. The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park. Nice cold refreshments … Continue reading Merkins…6/9/18
Spartan – June 11, 2018 – Culver Road HILLS HIIT
Monday Morning Hill HIIT Workout Warm-up Side Strattle Hop x25 Butt Kicks x25 High Knees x25 Willy Mays x15 Merkins x25 Ray Lewis x25 Jump Rope x25 Mozy 0.5 mile to Culver Road Culver Road West (0.4 mile HILL) Run up / Back pedal down Prisoner Squats x50 Side Lunge x10ea leg Run up / … Continue reading Spartan – June 11, 2018 – Culver Road HILLS HIIT
Froggy Merlot Splash
Circle of Pain: SSH x25 Willie Mays's's's's x15 Ray Lewis x25 Merkins x25 Raise the Roof x 25 Little Baby Arm Circles x 30 The Thang: Mosey to front entrance of Mountain Brook Elementary for two sets of: Dips x20 Flutter kicks x25 Sumo Squats x25 Mosey to Western Supermarket for: Sprint to … Continue reading Froggy Merlot Splash
Quarter Pounder Challenge – May 16, 2018
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
Spartan Waterfalls
Pushing yourself is always easier when you have other men alongside. The Spartan AO (19 PAX, including FNG's Budget and Pontoon) started with a few usual warm-ups and a merkin and burpee waterfall. Back-to-back waterfalls is a good way to start off pushing. We took an indian run to the Western Supermarket, taking a mid-run … Continue reading Spartan Waterfalls
The Spartan 3/21/18
18 PAX posted at the Spartan and did the hard thing for a hump day workout. Warmup: SSH x30 Willie Mays x20 Prisoner Squat x30 Burpie x10 Ray Lewis x20 LBC x40 Mosy to parking deck: 2 sets: Box Jumps x20 Dips x20 Decline Mercan x15 American Hammer x20 Mosy to Canterbury Park and Indian … Continue reading The Spartan 3/21/18
The Gear
3/3/18. The Vulcan. Gents, It was fun to bring the gear out again, and get our pump on. The field was a bit squishy, but the sun was out, the air was crisp and the company was excellent. With a big group (38 PAX) we did a short warm-up, took two laps, divided into four … Continue reading The Gear
Spartan Beatdown – 1/31/2018
7 PAX posted (Rabbit, Skeletor, Taiwan, Bagman, Sparrow, Wildfire and Milkman on the Q) Warm-Up Circle Side Stradle Hop (x25) Imperial Walker (x25) Frankenstein (x25) Ray Lewis (x25) Mtn climbers (x25) LBCs (x25) Indian Run to Canterbury Park Flutterkicks (x25) 90 degree Leg Spread (x10) Outlaw (Hold legs together at 45 degrees and draw a … Continue reading Spartan Beatdown – 1/31/2018