9.14.17 – Vulcan

31 PAX 1 FNG - Bluegrass PAX welcomed former F3 Tallahassee member, Cooter, via Tuscaloosa. WARM UP -  SSH x 30 Merkin x 20 Squats x 30 LBC's x 30 Imperial walker x 30 1 lap mosey 4 STATIONS - Divided PAX into 4 groups.  Each of the four cone stations required a different movement. …

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Spartan Men Fear No Rain

Under threat of rain storm, F3 Spartan men welcomed YHC in force with a total of 15 PAX present including Kudzu in from F3 Jackson. These men have themselves a solid AO in Mountain Brook, AL. The PAX size was great for a little Wednesday morning deck of cards workout. Warm-up IC Imperial Walkers IC …