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), single-column, 600 meter run of the figure 8

THE SWITCHBACK
At the Amp and starting a the end of the first row of seating, we bear crawled ALONG THE NARROW STONE SEAT (not in the wider grass walkway / burr minefield) to the end of first row, up to the second row and back and forth to the top – like a switchback road.  What made this more challenging is that we intentionally tackled it single file as a PAX of 21.  This meant that you could only go as fast as the men in front of you were moving, which prolonged the amount of time in the bear crawl position.  PAX instructed to SSH at the top while waiting for the six.  Weinke had “rinse and repeat?” written next, but one trip on The Switchback was enough for this day.

Decline Merkins before leaving the Amp, as we can’t pass up the opportunity to use the stage wall for work.

CORNERS

  • From the first cone – lunges to the next cone – 15 OYO merkins on arrival
  • Karaoke to the next cone – 25 LBCs OYO on arrival
  • Low walk (duck walk) to the next cone – 15 OYO merkins on arrival
  • Karaoke to the next cone – something….on arrival
  • Sprint past a cone to the far cone – 20 prisoner squats (I think) on arrival

REPEAT OF INDIAN RUN

Around the shovel flag….

Schilling and Marion Barry each called out an IC exercise.

COT

Welcome to FNG Bird Dog.  We are pleased to have him.  Thank you to Schilling and Marion Barry who have stepped up and are co-Qing on Tuesday.  If you are following Twitter you already know a beat-down by Banjo (who flew in from F3 Cary Apex in NC) is planned for 0700 on Saturday.  As for YHC, The Switchback made it a tough workout.  Thank you to everyone who came out to get better on this day.

See you in the gloom,

Barney Fife

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. The demand is here…and it’s on.

WARM UP
25 IC (in cadence) side straddle hops
15 IC shoulder rotations each way
25 LBC (little baby crunches) OYO (on your own)
20 SC (single count) Merkins

THE THANG
1 lap of the figure 8 pathway (about 600 meters)

“BELLE ISLE” (ancestral home of Fletch in “Fletch Lives”)
At the large pond-shaped, rust colored play top that looks like a bit to YHC like a toxic marshland (Belle Isle) we paired off. While one man makes TWO round trip sprints across the toxic marsh and back, his partner does flutter kicks to kick off the toxic mud from his high tops.
REPEAT 5 TIMES (10 round trip sprints per man). A bit of a smoker for most of us.

Mosey to the cone for a bit of relief after hell isle.
20 SC Merkins
25 IC Ray Lewis
10 OYO diamond pushups

Mosey to the amphitheater
15 right leg step ups
15 left leg step ups
20 dips OYO

“BEAR SCRAMBLE” (not a Tide reference) at the amphitheater
In partners (instructions to finish together) we scrambled up the amphitheater and then bear crawl down the grassy sides (downhill bear crawl, but as a gift to ourselves….feet first)
REPEAT 5 TIMES.

20 more OYO dips
10 OYO DECLINE Merkins

Mosey to the cone
20 SC Merkins
25 more IC Ray Lewis
Then…..something else in there I forgot about

Finish strong with 1 lap of the figure circle pathway (about 500 meters)
Name-o-rama for 5 FNGs
A few words from YHC about F3
Prayer

I aspire to write future Back Blasts of more lasting artistic merit. For now, my focus is just to Q what I can do. It was great to be with you men Tuesday morning. Iron Sharpens Iron. F3 Counts. Coming Soon: A 200 Merkin workout. Scam has Thursday’s Q.

See you in the gloom,
Barney Fife

. . .And then there was Birmingham

More than a year in the making, F3Birmingham exploded on to the scene Saturday with 20 pax present, 14 of whom were FNGs. #TClaps to BarneyFife and Scam for putting a solid EH on their city leading up to the launch date. Mad props to Cheddar for making the trip down from Charlotte to make sure his buddy (now known as Mini) posted.

Conditions: Surprisingly sunny and about 50* – perfect weather for a launch!

The disclaimer was issued followed by a quick demonstration on how we count in F3. We then got down to business.

CoP

  • Merkins x 10 IC
  • SSH x 20 IC
  • Merkins x 9 IC
  • LBAC x 20 forward IC
  • Merkins x 8 IC
  • LBAC x 20 reverse IC
  • Merkns x 7 IC
  • Freddie Mercury x 20 IC
  • Merkins x 6 IC
  • Squats x 20 IC
  • Merkins x 5 IC
  • LBCs x 20 IC
  • Merkins x 4 IC
  • Flutter Kicks x 20 IC
  • Merkins x 3 IC
  • Mountain Climbers x 20 IC
  • Merkins x 2 IC
  • Imperial Walkers x 20 IC
  • Merkins x 1 IC

Mosey over to Y in the sidewalk near Oxmoor

  • Ski jumps side to side x 20 IC
  • LBCs x 20 IC
  • Ski jumps back and forth x 20 IC
  • Freddie Mercury x 20 IC
  • Rinse and repeat
  • Quick break the rinse and repeat two more times

Mosey over to the grassy area near Oxmoor

  • Break into 2 groups of 7 and one group of 6.
  • Group 1 Bear crawl to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Group 1 duck walk to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Rinse and repeat for about 10 minutes
  • Quick 10 count
  • Group 1 crawl bear to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Rinse and repeat for about 10 minutes

Mosey across the bridge to the #GrassyKnoll

  • Refresher on how to count
  • YHC’s trademark burpees OYO (Relax – it was just 10)
  • Asked for a couple of volunteers and we did some more burpees (Really?!?!?!) and some flutter kicks.

Countorama went off without a hitch. These boys in Birmingham learn fast!

Nameorama was wholly entertaining from start to finish! More on that in the Moleskin. . .

F3 is not aligned with any religion. Every F3 workout ends with a ShoutOut where the Q can share a quote, say a prayer of his choosing or do nothing at all. YHC, as a Christian, offered a Christian prayer. All the Q asks is 30 seconds of respect and will return that respect to other Qs. Aye.

NakedMan MoleSkin

  • YHC had the mini van all loaded up and ready to go. “Let’s take the fast car,” says Fife. A hot new Porsche with lots of open road between the house and the AO. Yes, I’ll take 2. “Absolutely,” I respond. The ride was everything my overactive imagination dreamed it would be. Then, as we eased into a parking spot, I said, “I left the flag in the van.” It was then a VERY good thing we brought the fast car.
  • The general consensus of the pax was that the day after Cinco de Mayo is a tough day to launch a morning workout group.
  • As temps warmed up, so did the mumblchatter.  As we were beginning the workout, from somewhere among the gathered pax, YHC heard, “This guy is leading the workout? He looks about 8 months pregnant.” (Editor’s Note: This is not an unfair description.) Heard later, during the crawl bears, “He moves pretty well for a pregnant man. If he keeps up all this bear crawlin’, that baby is liable to slip on out right here in the park.”
  • Some great Nameorama for a bunch of FNGs. YHC’s two personal favorites: enjoys rucking > Backpack > FannyPack. Immigration Attorney > Border wall > TheDonald
  • Then there was this fella who told us about his own personal three Fs. One of those earned our WarDaddy the name Rabbit.
  • This is a solid group of guys that looks ready to share #TheSolution with the city of Birmingham and the entire state of Alabama!