36 STUDS for Cardio / Core Intervals (sprints, suicides, stadium runs, Reverse Planks, Dead Bugs, MT Merkins) with donkey kicks for dessert. f3vog F3Birmingham

f3vog F3 TipTop 28 PAX. West Hoover Coffeeteria always strong.
F3Birmingham

Backlog. Led by Dawghouse. 06/26/2023

25 HIM started the week off right. Honored to lead and celebrate one year with you guys.
F3Birmingham #f3vog

14 of Hoover’s finest but spring break to rest this morning at f3vog. Thank you for encouraging me and pushing each other! F3Birmingham

25 + 3 runners got better with three rounds each of wall work, hill work and cardio/core. Men, you’re the priest of your home. Bless your family! Numbers 6:22-27. F3Birmingham f3vog

14 HIM came out on a frozen morning but warmed up quick. Excellent work and tenacity. Thanks for letting me visit. f3vog F3Birmingham

Led by Flash.
15 pax. Thanks gents for a 4yr f3 anniversary 📷
F3Birmingham #f3vog #f3counts

29 at F3TheStadium for 200s and burpees. Instant replay of my 1/6/23 f3vog effort. Humid today. Haven’t sweat like that since…

Always like seeing guys modify up. Good hustle on those 200s.

Thanks to Stones Phillip Madonia for covering the CoT. F3Birmingham

Quiz time! ⏳ Can you guess the Formula 1 track?

Hint: We're looking forward to these races in just a few months! #LenovoF1

06/16/2023 Coffeeteria.

Led by Alamo
32 PAX enjoyed a Friday at the VOG. 2 FNGs. (Stakeout & Beanie) Moseys, stripper squats, bkwd push-up, hops, monkey humpers, and ab work. All while carrying two bricks. Continue to reach out to the faces we miss seeing in the gloom.
F3Birmingham f3vog @f3counts

With a lot of races happening this weekend, don’t let the chance of a little rain mess up your tapering. We have f3vog AOQ Alamo creating the route for tomorrow. Run, walk, or ruck just get out and post

Bruce Johnson When you hear that #Stunt is on Q at f3vog

(See you out there tomorrow, Drummy.)

Number 17 is SO scary!! 😱

Friday 2.3.23
F3Birmingham 223

F3TheShire 26
F3 Tiny Kingdom 21
#TheForge 24
#TheManhattan 20
The Byrd 22
F3 TheNest 15
#PaxTrace 23
TheHillsF3 26
f3vog 24
F3ThePack 12
#the_roots 6
#the_trots 4

35 showed up for a mystery Friday the 13th Q at f3vog to find out that it was Billboard’s (no Twitter) VQ. Put us through 13 stations of block work that made us all better! CoT was to remind us that it’s a process and to keep showing up. F3 F3Birmingham

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Backlog. Led by Saturn. 06/19/23

I’m thankful for the 16 men that showed up to get better this morning.  (Also thankful that storm ended before the workout.) Look for the simple things in your life this week to be thankful for and take time to pause and appreciate them.

F3_Stark f3vog F3Birmingham Yes sir 💪 .

Backlog. Led by Swipe. 06/16/2023

15 PAX logged 2 miles of coupons with man maker step ups, harambes up the hill, murder bunny stairs,  wonderbra with blocks & farmer carries then 150LBCs to get the Q juice back. Make sure to shine a spotlight on the HIM that needs encouragement

37 at f3vog for The Slumlord Special. ~1.8 miles, never left the AO. 65 burpees if you your scoring at home (and we hope you are).

Back at it Monday - my Q again at Gloom Mountain. Forecast: a scorching 43°. F3Birmingham #HooverHasIt

Soundtrack: youtu.be/Nl-RVIdTUVI

11 HIM joined the web of fun/confusion in a glorious morning at the VOG F3Birmingham f3vog

32 HIM woke up and chose to do the hard thing this morning. Merkins, squats, curls, hill runs. Recover & Repeat - Like kids in a wave pool. Choose your hard!! f3vog F3Birmingham @f3nation

Good crew f3vog this morning. Great Q BryanAshe.