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
Sparrow
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
Basic Training & Grundl Mtn. – 6/2/18
18 PAX and two FNGs did the hard thing and got better. Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge. Warm Up Side Straddle Hops - 30 Al Gore - 30 Merkins - 30 LBCs - 30 Prisoner Squats - 30 Superman Mosey around track (2) Set 1 … Continue reading Basic Training & Grundl Mtn. – 6/2/18
The Spartan 3/19/2018
15 PAX posted Monday morning at Mountain Brook Elementary. A great Spring morning with temp in the high 50's. Perfect for getting over any lingering consequences from St. Patrick's Day. PAX present - Bagman, Tarbaby, Zacchaeus, Stuntman, Taiwan, Elmer, Slumlord, Breach, Elvis, Sparrow, Froggy, Pothole, Dispatch, Commie, and YHC. Warmup SSH IC x 25 Straight … Continue reading The Spartan 3/19/2018
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
Just Keep Breathing – February 26, 2018
When I first started F3, there were two things I learned quickly: Dora's are hard Just keep moving (including breathing) When I met F3 Rabbit at Spartan, I figured out that he likes running uphill, thus my VQ had to mash-up Dora and uphill. 10 PAX and 1 FNG braved the rain and got better … Continue reading Just Keep Breathing – February 26, 2018
Side-to-Side February 21,2018
69 Degrees with a slight breeze. Perfect weather for 17 PAX to get better and start the day off right. For entertainment we did a little front, back and side-to-side action on the MBE soccer field. Good times had by all. Special thanks to F3 Nashville's own, Crawfish. He made an appearance at the Vulcan … Continue reading Side-to-Side February 21,2018
Block Party – The Spartan – 2/19/2018
Given the recent warm weather and approaching spring break, YHC decided it was time for the Spartan to undertake some body sculpting via the lifting of heavy objects. With 20 cinder blocks in tow, YHC showed up to MBE to find a robust number of PAX punctually awaiting an AM beatdown. And they kept coming. … Continue reading Block Party – The Spartan – 2/19/2018
Cone Drills – February 3, 2018
36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better. Remember, pain is just weakness leaving the body... Warm Up Burpees - 10 Mountain Climbers - 25 Side Straddle Hops - 25 Jack Webbs - 10 Freddy Mercury - 25 Mosey around Homewood Park track … Continue reading Cone Drills – February 3, 2018
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