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
Wildfire
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
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
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
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
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
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!
Feb. 27 The VULCAN AO Peaches Beat Down
34 PAX including 1 FNG (Welcome Hansen) Warm-up: Jump Rope x25 High Knees x25 Butt Kicks x25 Side-Strattle-Hops x25 Willie Mays x15 Merkins x25 Ray Lewis x25 ~0.75mi run to Evergreen Hill Set 1 Jumping Lunges x50 (x25 each leg) Hill Run to Very Top Merkins x50 Back Downhill to Plank until all PAX make … Continue reading Feb. 27 The VULCAN AO Peaches Beat Down
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