27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping. Welcome Stan and Cat Lady. Warm Up SSH x 30 in cadence Willie Mays x 15 in cadence Ray Lewis x 15 in cadence Squats x 35 Merkins x 25 2 Lap mosey Dora - Sprint slab by amphitheater 50 Burpees … Continue reading The Vulcan – 7/12/2018 – Mowers Made Us Modify
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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
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
2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT
The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed: Warm-ups: 25x side straddle hops 25x prisoner squats 15x willy mays 25x ray lewis 0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary Modified Nolan … Continue reading 2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT