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
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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
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
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
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
2018-01-30 Peaches Circuit @ Vulcan
35 PAX including 1 FNG (AWOL) Warm-up: Side Strattle Hop x25 Willie Mays x25 Frankensteins x25 Bum Kicks x25 Ray Lewis x25 Cross Toe Touch x25 LBCs x25 0.5 mile Circuit Station Tour 3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other: Prisoner Squats x25 -> Alternating Lunges x25 each … Continue reading 2018-01-30 Peaches Circuit @ Vulcan
Peaches Schoolyard Fun – Dec. 21, 2017
28 PAX at The Vulcan AO 0.9 mile jog for warm up to Shades Cahaba Elementary through tunnel under 31 Circle: 25 Side Strattle Hops 20 Merkins 20 Prisoner Squats 20 LBCs 20 Ray Lewis' Hill Sprint -> 10 burpees -> Recover walk down 10 burpees Hill Sprint -> 10 mountain climbers -> Recover walk … Continue reading Peaches Schoolyard Fun – Dec. 21, 2017
Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer
October 7, 2017 - The Vulcan Pre-workout RUCK A record 11 PAX +1 took the 50-minute R/T walk just past The Vulcan statue. The +1 was on-duty Officer Kitt, who pulled up on us in the parking lot, asked what we were up to, and after about 2 seconds of thought (really) announced to this … Continue reading Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer