The Spartan 3/19/2018

15 PAX posted Monday morning at Mountain Brook Elementary. A great Spring morning with temp in the high 50’s. Perfect for getting over any lingering consequences from St. Patrick’s Day. PAX present – Bagman, Tarbaby, Zacchaeus, Stuntman, Taiwan, Elmer, Slumlord, Breach, Elvis, Sparrow, Froggy, Pothole, Dispatch, Commie, and YHC.


  • SSH IC x 25
  • Straight leg stretch
  • Willie Mays
  • Imperial Walkers IC x 25
  • Plank jacks IC x 25

Mosey to front of MBE – find a  bench

  • Dips x 15
  • Decline shoulder taps IC x 15
  • Dips x 15
  • Decline shoulder taps IC x 15

Mosey to MBE field for THE THANG

Bear-back 11’s – PAX line up along goal line with cones set in front 15-ish yards (hard to tell on lacrosse field in the dark)

  • 10 Carolina dry docks then bear crawl out to cone; 1 jump squat then run backwards to goal line
  • 9 CDD then bear crawl out to cone; 2 jump squats then run backwards back
  • and so on until 1CDD bear crawl to 10 jumps squats and back.
  • it was pointed out to YHC that the combination of CDDs and bear crawls was challenging, nay “sadistic”, by fellow PAX (ahem Stuntman).
  • Completion of challenge with 20 seconds of encouragement, one of YHC’s favorite practices borrowed from our F3 compatriots at THE FORUM.

6MOM interlude

  • Flutter kicks IC x 20
  • High flutter kicks IC x 20
  • Hello Dolly IC x 20
  • flip to high plank
  • Standard shoulder taps IC x 20
  • Mountain climbers IC x 20
  • Elbow plank
  • Spiderman IC x 20
  • Big boy situps x 20
  • Six inches

21’s  – PAX back to goal line with cones out 30-ish yards; count descending/ascending by 2’s . The challenge here was maintaining the wherewithal for basic computations skills under physical duress.

  • 20 merkins with sprint to cones followed by 1 LBC and sprint back
  • 18 merkins with sprint followed by 3 LBCs then back…..and so on.
  • Strong work by all PAX with extras push at the end to grind out the last sprints associated the final 2 merkins and 19 LBCs. (110 total merkins on top of the 55 CDDs for those counting)

Mosey back to MBE parking lot

  • Final ab buster – Protractor with mix of flutter kicks and six inch holds






Block Party – The Spartan – 2/19/2018

Given the recent warm weather and approaching spring break, YHC decided it was time for the Spartan to undertake some body sculpting via the lifting of heavy objects. With 20 cinder blocks in tow, YHC showed up to MBE to find a robust number of PAX punctually awaiting an AM beatdown. And they kept coming. 21 PAX eventually posted on this damp but temperate morning at MBE. A record for the Spartan to the knowledge of YHC. And one more than anticipated. Thanks to those who generously donated some of their curls and presses to their fellow cinder-block-less PAX.

Warm up

  • SSH IC x 20
  • Straight leg stretch – Left of right/right over left
  • Imperial Walkers IC x 20
  • Plankjacks IC x 20

Distribution of coupons (28.4 lb cinder block)

Mosey to MBE field

  • Block Webbs – Swole brother of Jack Webb – Incline merkin on cinder block (CB) then shoulder press from knees: 1:1 ratio, start 1:1, then 2:2, and so on – we made it to 8:8 which was to exhaustion for YHC (will work on this and aspire to 10:10 next time the blocks come out)
  • Flutter Presses – Flutter kicks IC to 5 with CB on chest; then five presses with CB, maintains six inches position while pressing beginning on second set. Can’t remember how many sets we did, I think 4.
  • Colt 45s – Curls: start at flex position go down to 90 degrees, do x reps; go to bottom or extending positon then go up to 90 degrees, do x reps; then full curl for x reps; did 5-5-5, 10-10-10, and 15-15-15.

Mosey back to MBE parking lot

Cinder Block COBRA

  • C – Curls
  • O – Overhead Press
  • B – Block squats
  • R – Run: ran length of MBE parking lot
  • A – Abs: Big boy situps
  • Did sets of each exercise as a circuit for 10, 15, and 20.

Cinder Block Shuttle Run

  • PAX number 1&2 and form two lines 10 yards apart. First PAX from group 1 does the shuttle run by picking up a CB at the other groups line, returns CB to his line, then retrieves the second CB, then returns brick to his starting spot. Meanwhile partner is doing 10 burpees. PAX from group 2 finish burpees then do shuttle run while PAX from group 1 do burpees. Rinse and repeat x 3.

Return CBs to truck and circle up

  • Merkin waterfall – 3 rounds adding one merkin each round while all hold plank position
  • Flutter kicks IC x 40






12/13/2017 The Spartan – Less Cold, More Bern

9 PAX posted on a cold Wednesday morning at The Spartan. Conditions were brisk with a temp of 27 degrees at start time. With clear skies, @f3birmingham PAX were treated to a couple of shooting stars during warmup flutter kicks and things got uglier from there.

PAX: Nova, Breach, Dispatch, Slumlord, Wildfire, Elmer, Milkman, Rabbit, Skeletor (YHC)


  • SSH x 20
  • Straight leg stretch RoL then LoR
  • Prisoner squat x 20
  • Imperial walkers x 20
  • Flutter kicks x 20
  • Merkins x 20

Mosey to flag at MBE

  • Dips x 30
  • Decline Merkins x 30

Mosey to Derm hill:  Bernie’s Ladder – Rip off Jacob’s ladder. Bernie Sanders (backwards run) up hill with increasing number of exercises each time PAX return to the bottom. YHC considered doing incremental climbs up Derm hill to simulate the ladder but in the end decided to go full hill each time = quads melted.

  • Up hill then down : 10 burpees
  • Up, down : 20 merkins
  • Up, down:  30 Shoulder taps (both shoulders = 1)
  • Up :  40 LBCs with ab kicker of 30 flutter kicks and 6 inches hold bonus.
  • Down: 30 Shoulder taps
  • Up, down: 20 merkins
  • Up, down: 10 burpees

Mosey back to MBE parking lot

  • Merkin waterfall – add one merkin each round while holding plank- total 6 rounds
  • Brief Mary to finish – Flutter kicks, protractor, six inches.



11/8/2017 – The Spartan – Lazy Wednesday

9 PAX posted on a gloomy Wednesday morning. Temp in the mid 50s. Damp parking lot at MBE. Perfect morning for this small but elite group of @f3birmingham PAX to get better.

PAX: Bagman, Blue Angel, Wildfire, Elmer, Milkman, Rabbit, BamBam, Skeletor (YHC). Welcome FNG U-Turn


  • SSH IC x 30
  • Straight leg stretch LoR then RoL
  • Cherry picker IC x 10
  • Ray Lewis IC x 20
  • Merkins x 20
  • Mountain Climbers IC x 20

Quick mosey to Derm Hill

Body Builders x 15? (YHC had a difficult time keeping up with this 8-count cadence and the number of cycles performed- will work on this)

Bernie Sanders up Derm Hill – felt it.


  • Flutter kicks IC x 20
  • High flutter kicks IC x 20
  • Dolly IC x 20
  • LBCs x 30
  • Namaste interlude with Plank leg raises and side planks
  • BBCs x 30
  • Finish with 6 inches hold to complete 6 minutes

Mosey to MBE Field

Lazy Dora: Partner up.

  • 50 Burpees: Pt 1 does 5 burpees while pt 2 hold squat; switch until 50 are complete
  • 100 Merkins: Pt 1 merkin x 10, pt 2 holds plank; switch until complete
  • 200 LBCs: Pt 1 LBC x 20, pt 2 holds 6-inches; switch until complete

Wheelbarrow suicides: Wheelbarrow 10 yards, switch with partner, 10 yards back; switch, wheelbarrow 20 yards; switch, wheelbarrow back 20 yards.

  • 100 Freddie Murcury (Bicycle sit-ups): Pt 1 x 20, pt 2 plank; switch
  • 50 Air-squats: Pt 1 x 5, pt 2 holds squat

Bear crawl out 20 yards, back 20, run to flag.

Mosey back to parking lot with quick Burpee retribution for earlier flag mishap.

Announcements: F3 Christmas party 12/8 hosted by WILDFIRE. Bring wives and 2.0s. Drinks and apps provided by the good folks at Interior Elements!

Name-o-rama. Prayer. Dismissed.