You want to get better? Then show up and do the hard thing. 12 PAX and one FNG (Southern Spice) took advantage of the warm temperature and thick dew to complete the Pentagon challenge. The goal was to make sure folks kept moving with limited down time. Who wants to stand around when there is … Continue reading The Pentagon 10/3/18
Walk On
9/11 Merkin Waterfall Tribute
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
The Vulcan – 7/12/2018 – Mowers Made Us Modify
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
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
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
Singing in the Rain – 4/26/2018
17 PAX didn't let the rain stop them from getting better. Warm Up Side Straddle Hops – 25 Mountain Climbers – 20 Side Straddle Hops – 25 Plank Jacks - 20 Side Straddle Hops – 25 LBCs – 30 Mosey around track (2) Duck, Duck, Goose While in a circle the PAX took individual turns … Continue reading Singing in the Rain – 4/26/2018
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
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
Grundl Mountain – March 20, 2018
26 PAX and 1 FNG (Snowden) took on Grundl Mountain this morning and survived. Men got better. Happy Birthday to Soccer Mom as he turns 25 and gets the coveted car insurance discount. Warm Up Mountain Climbers – 20 Merkins - 25 Burpees - 10 Side Straddle Hops – 20 Mosey to Grundl Mountain Run … Continue reading Grundl Mountain – March 20, 2018