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 …

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31 Flavors

Saturday, November 4, 2017 The Vulcan Here is a recap of the crazy 31 Flavors workout at the Vulcan. Following a record turnout from the pre-workout ruck, several PAX helped YHC get this overly elaborate shenanigan setup. 31 cones were in place in 2 long parallel lines (designed to make conversation easier during this circuit …

21 Men Post and Endure The Switchback

F3 Birmingham’s largest turnout yet on a sunny Thursday morning… Warm-up Around the shovel flag…. 40 IC SSH 15 IC Merkins 25 IC Prisoner Squats 30 IC Flutter Kicks 30 IC Ray Lewis 25 LBCs OYO DIAMOND MERKINS OYO – TO EXHAUSTION  (YHC’s new favorite) The Thang Indian Run – 2 Groups (starting 20 seconds apart), …

17 Men Brave Birmingham’s 1st Weekday Morning

Economists call strong consumer enthusiasm after a recession or depression: pent up demand. Alabama lands F3 after NC, SC, GA, FL, LA, TX, TN, MS…and several other states. There were 20 PAX at the launch on Saturday and only three days later at 0530 an inspiring showing of 17 men posting – 5 FNGs. Impressive. …