💧💧💧 coming soon.

Today's workout was sponsored by the burpee for 16 F3 The Heights studs. String of Burpees (160 over 1.5ish) and burpee Agassis. Sprints to close. Pain don't hurt. F3Birmingham #F3Counts

Welcome SIPPYCUP & BOCEPHUS as our new co-1st F Q’s. The torch has been passed.

34 F3TheStadium STUDS came out for YHC's 1st F Q retirement party. 90 minutes of non-stop suck. Thank you for the opportunity to lead F3Birmingham. Adam Hobson and Sippycup (not twittered), it's your game now. Remember, pain don't hurt! #F3Counts

Here we go! F3 Nation Expansion F3 F3Birmingham

14 F3TheShire studs started the week the right way with a HR burpee and dry dock DORA, bear crawls, burpee broad jumps, crawl bears, decline merkins, and sprints. Pain don't hurt. F3Birmingham #F3Counts

10 for the win TheForumF3 this morning. Burpee ladder into a grind session with merkins, burpees and wall work. Pain don't hurt. F3Birmingham #F3Counts

14 (one FNG) F3 The Spartan studs welcomed YHC back to the Q from a much too long 2.0 break. I showed my appreciation with burpees, bear crawls, Carolina Dry Docks, decline merkins and hill repeats...I'm nothing if not a giver. Pain don't hurt. F3Birmingham #F3Counts

13 Brig bashers kept each other accountable. F3Birmingham

Hot take: how to grow a region Don’t do backblasts Don’t force literature No kids HARD workouts Always be headlocking Extra strong CoT 5 core principles are enough

10 F3TheStadium took it to the limit with a burpee/HR burpee sprint/crawlbear ladder. Sprints, stadiums, burpees, hr merkins, jump squats and dry docks cause Q is a giver. Pain don't hurt. F3Birmingham #F3Counts

12 F3Detention studs got up for the hard part. Splash Mountain burpee dora ladder, wall work, and a Splash uphill bearcrawl burpee/downhill crawlbear burpee trip. Pain don't hurt. F3Birmingham #F3Counts

20 F3TheVulcan studs got up and did the hard thing. Burpee mosey, dip dora, dry dock dora. Penny, nickels and dimes x2. Manhattan bear crawl burpee catch me if you can. Pain don't hurt. F3Birmingham #F3Counts

20 studs hit the grind for F3TheShire today. 1 parking lot. 12 cones. 120 burpees. 120 dry docks. 120 hand release merkins. Bear crawl/run. Pain don't hurt. F3Birmingham #F3Counts

9 F3 The Heights studs did the hard thing and got it done. Wire to wire never stopped moving. Pain don't hurt. F3Birmingham #F3Counts

3 F3 The Spartan studs got it done and pushed hard. Inaugural Watkins Ln/Cir 'Flying V' hill work. Pain don't hurt. F3Birmingham #F3Counts

11 TheForumF3 animals did the hard thing this morning and are better for it. Burpees on hills, burpees on grass, burpees on turf. Dry docks, bear crawls, hand release merkins sprinkled for flavor and texture. Pain don't hurt. F3Birmingham #F3Counts

10 animals (missing Tin Foil) didn't let the weather slow them down. BurpBack mountain, crawl bear/dry dock Webb, bear crawl hand release merkin Indian line. Sprints because I care. Live with intentionality and purpose. Pain don't hurt. F3Birmingham #F3Counts