September 7, 2017 – The Vulcan

September 7, 2017-The Vulcan Sorry for the delay!! 32 men (and one FNG - F3 Amway) posted on a brisk early September morning in Birmingham. It was dark, chilly for a minute and fun. WARMUP SSH x 25 Prisoner Squats x 25 High Kicks x 15 each leg Merkins x 25 LBC x 25 OYO … Continue reading September 7, 2017 – The Vulcan


August 10, 2017 – Vulcan

34 PAX answered the call and killed it on a early August morning at Homewood Park @f3thevulcan. Every man got better as they enjoyed relatively "dry"conditions.  We welcomed FNG Slumlord and our visitor, Heehaw from St. Simons Island, GA. WARMUP SSH (IC) x 25 Prisoner Squats (IC) x 25 Merkins (IC) x 25 LBCs (OYO) … Continue reading August 10, 2017 – Vulcan