F3 Wiregrass (Tuscaloosa)

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

23 PAX at the Ridge in @f3tuscaloosa. 10 or so rounds of alternating moseying & thrusters, flutters, curls, squats, merks, LBCs, man-makers, & rows. Stopped at the benches for dips, Bulgarian split squats, & merks before COT. Oh, and a running 5-minute EMOM for 5 burpees.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

14 PAX of @F3Tuscaloosa ran Cardinal's Run and Repeat workout @F3TheWarrior this morning. We ran DD twice, Bernie'd it twice, and did 100 burpees + various other exercises. We closed with lunges around the COT.
https://t.co/si8R2JFrx6

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

16 men of iron posted at the Ridge in @F3Tuscaloosa and paid homage to Brady's FNG workout from the last week of IronPAX 2024. 8, 5-minute rounds totaling 2 miles of moseying, with 30 reps of an exercise in the middle of each round and AMRAP burpees at the end of each round.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

32 PAX eschewed the fartsack & chose the Gloom at the mothership this morning. We went straight to the stadium for multiple rounds of 15 dips, up/down the stadium, 15 LBCs, up/down the stadium, 15 decline merks, up/down the stadium, then a lap around the track. 3.3 miles.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

11 studs (1 FNG) @F3TheMine in @f3tuscaloosa for a #kettlebell swole sesh. 4 rounds of man-makers, tricep extensions, curls, thrusters, and side bends with a trip to the next light pole and back after each round. Welcome, Dufresne.

[Jomboy Media @JomboyMedia]

ABS is gonna embarrass some umps this year

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

@titansfilmroom Major props on the Year End Rap, White Gravy. That was a phenomenal way to close out the year. Awesome job.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

36 at the mothership in @F3Tuscaloosa for the annual Cycle of Life workout. 45 reps each of: hello dolly, squats, burpees, arm haulers, skaters (hard way), merks, Bobby Hurleys, dips, and peter pointers with lots of moseying, bear crawling, and duck walking.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

Though we started with only 4, eventually 7 PAX put in the work today at #21Days_Unofficial @F3Tuscaloosa. A warmup lap then 11's of man-makers and bell/block-over burpees then another and started 11's of swings and tricep extensions but didn't finish before time was up.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

7 @F3TheWarrior in @f3tuscaloosa scaled DD Hill, grabbed some coupons, & ambled over to Gov't Plaza. 2 rounds of 90 seconds each man-makers, high pulls, curls, thrusters, & rows followed by a mosey around the plaza. A final set of man-makers before returning to COT.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

8 at #21daysunofficial in @F3Tuscaloosa set out in search of hills & found them quickly. We traversed the neighborhood, with stops for hand release merks, flutter kicks, LBCs, & monkey humpers. Attacked Harmony Hill with lunge, bear crawl, reverse lunge, & crawl bear. 2.75 miles.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

#HereWeGo in Tuscaloosa for #BALvsPIT. After the heartbreak delivered by the Tide on Thursday, this crew could use a W tonight.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

8 @f3butlerfield in @F3Tuscaloosa this AM. Started with 26 each of man-makers, curls, triceps, thrusters, & rows with gassers in between. Then 100 yards each of hops, bear crawls, lunges, crab walks, & reverse lunges. 30 burpees every 100 yards for a total of 150 burpees.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

8 @F3TheWarrior in @F3Tuscaloosa got in a mile, 10 - 14 rounds of 5/10/15 pull-ups/merks/squats (or LBCs), another mile, and 26 box jumps + 26 dips.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

@Stuckey2 Hope you are back to 100% and have a great Thanksgiving. Thank you for all the content you dish out, Stuck.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

The next time an interviewer says "I thought Bama was just a football school," to @nate_oats, I hope he replies with, "I'm sorry you haven't watched college basketball in 6 years." It's just lazy commentary at this point.

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

32 PAX at the mothership in @F3Tuscaloosa. A full-body beatdown at various locations across the AO. We even had the godfather, @neal_dichiara, out there with us. Many were present to burn calories ahead of our 2ndF trip to Asia Buffet.

[F3 Vestavia Hills @F3Vestavia]

🚨🚨🚨TOMORROW🚨🚨🚨

[F3 Wiregrass (Tuscaloosa) @DP_F3Wiregrass]

13 PAX of @F3Tuscaloosa met @F3TheWarrior for a B.E.A.T. V.O.L.S. beatdown. We traversed DD Hill to get our coupons & went to the parking deck for 18 reps each of Blockees, Elevated merks, American hammers, Tricep extensions, V-ups, Overhead press, LBCs, and Skaters.

[F3 @F3Nation]

🔥 F3 Emerald Coast in the spotlight!

A recent Life Media article highlights how these men are building more than muscle — they’re building brotherhood. Meeting before sunrise on the beach, they push each other through free, peer-led workouts and close every session with a Circle of Trust that strengthens body, mind, and faith.

F3 Emerald Coast is a powerful example of what it means to get better together. 💪🌅

Read the full story: Rise & Shine with F3 Emerald Coast -

https://t.co/mmyf3PeWWU

#F3EmeraldCoast #F3Nation #FitnessFellowshipFaith #GetBetterTogether