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
Stuntman
Screaming Shoulders Workout
Intro Warmup - 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20 Grateful Dead x 5 rotations Index Card workout (index card with randomized order of 9 exercises given to each pair of pax. Bear Crawl Maze Lunge up and across hill then backward lunge down Jog 1/2 lap, sprint 1/2 lap … Continue reading Screaming Shoulders Workout
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
VQ, Pain! Cocky steps up!
YHC gave my VQ to a group of 24 PAX and 2 FNG's yesterday AM. Welcome to Misdemeanor and Formica! The PAX circled up in beautiful Homewood park as usual, and after the regular introductions we got to work. Warmup 1. side straddle hop – IC (4count-40) 2. Willie Mays (feet shoulder width, move side … Continue reading VQ, Pain! Cocky steps up!
The Prayer Labyrinth
The Thang: Warmup: SSH x 30, Willie Mays x 10 count, Imperial Squat Walker x 10, 1 legged Burpees x 5 each leg Indian Run to corner of Manhattan and Seminole Indian Duck Walk from Seminole to Clairmont Quadraphilia up the Trinity Valet Hill (4 minutes of Bernie Sanders up, mosey down) Joe Hendricks x … Continue reading The Prayer Labyrinth
Lunges and a visit from the Hulk..April 14, 2018
7 PAX showed up and got better. To the F3 brothers that didn't show up, you simply have to live with the fact you missed an opportunity. Ask Cocky's watch if it was tired after the workout... Warm Up Willie Mays - 15 (1, 2, 3 count) Right over left leg - 10 (1, 2, 3 … Continue reading Lunges and a visit from the Hulk..April 14, 2018
Dora at The Vulcan
21 PAX posted and did the hard thing on a cool morning at the Vulcan! Warm Up SSH x 30, Merkins x 30, Prisoner Squats x 30, LBCs x 30, Flutter Kicks x 30 Indian Run to Trinity UMC, 10 Burpees The Thang Dora with partner: Merkins x 125 LBCs x 200 Prisoner Squats x … Continue reading Dora at The Vulcan