The Vulcan

Tuesday, Thursday and Saturday Workouts at Homewood Park, 1632 Oxmoor Rd

Indians over Grundl Mountain

/ Downhiller / Leave a comment

Scene: Thursday // 8_1_19 // gloom o’clock
AO: The Vulcan
Count: 17
PAX: Quikrete, Strikeout, Lost, Tutu, Helpdesk, Weagle, Friday, Sloth, Sparrow, Kitty Litter, Beach Ball, Pop Tart, Belema, Fake ID, ToothFairy, Huff
Q: Downhiller

Dragging a bit from staying up to late, I arrived at the park a few minutes early to stretch. I prefer to jump right into the workout during the week since we only have 40-45 minutes to get that heart rate up and in the zone. Included the typical Downhiller preamble about safety and awareness while outside the park on the roads. No one is more concerned about your (and your PAX brother’s) safety than you. (read that again) Be aware of your surroundings and position. Get back safe. Go.

  • Motivator to 10
  • Mountain Climbers 30x
  • Tempo Merkins 25x
  • Straight leg stretch left over right/RoL 10 count
    Count off
  • Indian Run to the top of Grundl Mountain (just keep moving)
  • 30 LBCs OYO
  • 25 V-Ups
  • Indian Run to Bellview Cir and Clermont Dr intersection
  • 30 Carolina Dry Docks
  • 25 Sumo Squats
  • Indian Run to Dawson Gym Parking Lot
  • Dora
    • 100 V-Ups // 150 Merkin Jacks // 200 (150 mod) Shoulder Taps 2ct
  • Mosey back to the park
    • Get to know a PAX you didn’t know before and share a prayer
    • No matter how put together you think you are there is always a need for a prayer.

COT
Waxed about diet – Don’t waste the effort you just put in this morning by eating junk. Be mindful of what you put in your body today.

Fishers of Men

/ f3roadrunner / Leave a comment

I hate mornings, I love sleep, and I’m not too fond of groups of people. That’s what I use to tell myself. At least, until I was reluctantly introduced to F3.

I fought F3 every time it was mentioned to me, starting with this weird group of guys with painted faces in the parking lot of Oak Mountain after a mud run in 40 degree weather. I fought it from the same friend I ran with after he decided to give F3 a try. It’s the mornings. Those sweet, precious moments when you are dead asleep in a warm bed, hopefully next to a beautiful woman. I thought there was nothing better. But there is!

Now I find sleep to be the necessary ingredient needed to help me have the energy to get up in the Gloom of the morning to crawl, sweat, hurt and fellowship with my new found Brothers. That initial rise out of bed in the wee hours of the morning gets overshadowed by the excitement I find when I pull up to a parking lot filled with guys I love and respect.

So, now I find myself attempting what F3 lovingly refers to as a Headlock. But, unlike most workout groups, I don’t find myself looking for that guy that is already in shape and may want to save money with a free workout (which you do). I literally tell everyone. Because everyone needs to be part of something bigger than themselves. It is less of a workout group and more of a brotherhood. Matthew 4:19 states – Jesus said to them “Come, follow me, and I will show you how to be fishers of men” There are few places to put that message from God into practice better than F3. Don’t just invite people to F3. Tell them your story. What does F3 mean to you?

This isn’t Fight Club. The first 2 rules are NOT  “Don’t talk about F3”. Slumlord ends all of his emails with “ALWAYS BE HEADLOCKING”. So, lets do our part. We are 1,000 PAX strong. Imagine the impact we can have on our community if that number doubled or even tripled. Imagine the differences we can see in our 2.0s, our M’s that witness us attempting to better ourselves. You may not realize it, but it affects them too. Its like a spark igniting a flame. This world is in desperate need of Male leaders. I can’t imagine better leaders than men that have the discipline to do the hard thing in the gloom of the morning while also following God’s word.

Let’s go be Fishers of Men

 

9/11 Merkin Waterfall Tribute

/ Walk On / Leave a comment

If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3

Disclaimer

Warmups – SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20

Indian Run to Overton Park in 3 separate groups with 40 sumo squats worked in.  Safety measures were observed for the safe passage of pax across intersections.

At Overton Park – clock merkins x 10 at each time (12, 3, 6, 9) x 2 (80 merkins total with abs in between)

We attempted clock situps and it was a fail – pax sliding down the hill, awkward arms, legs, just a total fail – will not do again.  For 2nd round, we did Flutter kicks x 10 at 12 o’clock, and 20 at 6 o’clock

Moved to Overton Road across the street, Lunged down the hill and Tim Hendricks (crawlbear) back up the hill – this was very hard so did not repeat.  2nd round was lunge downhill, forward bear crawl/crab walk back up.

Buddy mosey back to the park while sharing prayer requests during the mosey.  If you are still reading this, the thing that keeps me coming back to F3 is the bond among the men – the only way to make that meaningful is to allow times to actually share our lives with eachother.  Forced sharing is so important for us men as we do not share if given the choice not to – done with editorializing now.

Dips x 50 (5 count between sets of 25.

Abs – The 100, Windshield wipers x 10, BB sit-ups x 40

Merkin waterfall 16 and 1/2 rounds to total 2996 merkins (36 Pax x 83 merkins each), the number of lives lost on September 11, 2001.

COT

Tammy Wynette – 7/14/18

/ jasonlrhodes / Leave a comment

19 PAX and two FNGs (Button and E6) done did that thang.   After warming up and a little mosey we did the “Stand By Your Man” to get the festivities started.  Temperature was perfect with near 100% humidity so that meant a good lather was started.  From Tammy Wynette we worked our legs and upper body.  Plumber got to lead us in the Bear Crawl Ring of Fire as he graciously volunteered to show the PAX how to bear crawl and crawl bear.  Fun was had by all…

Warm Up

  • Imperial Walker – 25
  • Sumo Squats – 25
  • Frankensteins – 25
  • Plank – 20
  • Plank Jacks – 25
  • Shoulder Taps – 25
  • Side Straddle Hops – 43
  • American Hammers – 20
  • Superman

Mosey (2 Laps)

Tammy Wynette

  • PAX 1 – 10 Merkins while PAX 2 does 10 Squats
  • Rotate till each PAX performs 100 Merkins and 100 Squats

Leg Wrecker

  • PAX 1 – Lines up 30 yards across from PAX 2 and performs Lt. Dan’s while PAX 2 performs Al Gore’s
  • PAX 2 – Performs Lt. Dan’s back to starting position while PAX 1 performs Al Gore’s
  • Rinse and Repeat three times

Bear Crawl Ring of Fire

  • Circle up around the flag and picked Plumber to be our starter.  Plumber goes around clockwise one time then starts Merkin waterfall at 10 down to 8
  • Plumber goes around clockwise one time then starts Merkin waterfall at 7 down to 5
  • Plumber goes around counter clockwise one time doing Crawl Bear then starts Merkin waterfall at 5 down to 1

The Cooper

  • Lap around playground then perform
    • 10 Squats
    • 10 Big Boy Sit Ups
    • 10 Side Straddle Hops
  • Repeat four more times for a total of
    • 50 Squats
    • 50 Big Boy Sit Ups
    • 50 Side Straddle Hops

Finale

  • Incline Merkins – 25
  • Dips – 43
  • Incline Merkins – 20
  • Jack Webb (Merkins @ 5 & 10 intervals)

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

The Vulcan – 7/12/2018 – Mowers Made Us Modify

/ f3ping / Leave a comment

27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping.  Welcome Stan and Cat Lady.

Warm Up

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Squats x 35

Merkins x 25

 

2 Lap mosey 

Dora – Sprint slab by amphitheater

50 Burpees

100 Merkins

150 Dutch Skaters

200 Delivery LBC’s (wide leg)

250 Raise the Roof

300 American Hammers

350 High Knees

30 Burpees 

 

Plank to “can’t wait to be king”

10 Burpees 

Lt. Dan & The Death Star – 6/30/18

/ jasonlrhodes / Leave a comment

16 PAX and 1 FNG (Riff) showed up for a pre-July 4th workout.  Weather was 76 degrees with 132% humidity.  The fact these gentlemen showed up to do the hard thing is a testament to F3.  Fun was had by all and along the way men got better.  As always, I tried to provide everyone their money’s worth with a total body workout.  Details below…

Warm Up

  • Willie Mays – 20
  • Right over Left – 10
  • Left over Right – 10
  • Ray Lewis – 20
  • Side Straddle Hops – 43
  • Freddy Mercuries – 20
  • Squats – 20
  • 4 x 4’s – 8

Mosey to Ridge Rd.

  • Lt. Dan from Mayfair Dr. to Roseland Dr.
  • Bernie Sanders from Roseland Dr. to Shades Park Dr.
  • Run from Roseland Dr. to Kensington Rd.
  • Lt. Dan from Kensington Rd. to Mayfair Dr.

Mosey to The Vulcan

Split into two teams

  • Death Star – 8 Cones where each team did 30 merkins individually for a total of 240
  • Dips – 43
  • Incline Merkins – 18
  • Dips – 43

Finale

  • Side Straddle Hops – 43
  • Star Plank
    • 1st PAX to drop – 10 Burpees
    • 2nd PAX to drop – 20 Merkins
    • 3rd PAX to drop – 30 Squats

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

 

Screaming Shoulders Workout

/ Walk On / Leave a comment

Intro

Warmup – 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20

Grateful Dead x 5 rotations

Index Card workout (index card with randomized order of 9 exercises given to each pair of pax.

  1. Bear Crawl Maze
  2. Lunge up and across hill then backward lunge down
  3. Jog 1/2 lap, sprint 1/2 lap
  4. Share 1 prayer request
  5. 1 legged wheelbarrow 25 yd each
  6. 2 legged wheelbarrow 25 yd each
  7. 60 dips each
  8. Crab Walk 50 yd each
  9. 40 squerkins each

Circle up for 6 minutes of Mary including flutter kicks, Weezy Jeffersons, LBCs, reverse crunches, Mountain Climbers, Hundreds

10 Prisoner Cell Merkin Burpees

Walk- On Waterfall to end

Circle of Trust, announcements, praises, prayer, lead on 3

Merkins…6/9/18

/ jasonlrhodes / Leave a comment

Welcome to summertime in Alabama.  72 with 95% humidity.  23 PAX along with three FNGs put in work.  We were privileged to have Namaste back with our group.  The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park.  Nice cold refreshments ranging from bottled water to brewskies were consumed.

Warm Up

  • Side Straddle Hops – 25
  • Sumo Squats – 25
  • Ray Lewis – 25
  • Merkins – 40
  • Big Boy Sit Ups – 25
  • Supermand – On your own

Mosey to Manhattan

  • 1st Stop Sign – 25 Merkins
  • 2nd Stop Sign – 25 Merkins
  • 3rd Stop Sign – 25 Merkins
  • 4th Stop Sign – 25 Merkins

Dawson Baptist Church (Back parking lot)

  • Dora #1 – 100 Big Boy Situps (run length of parking lot)
    • PAX 1 – Big Boy Situps
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders up Evergreen Ave. – 25 Merkins at the top
  • Dora #2 – 200 Merkins (run length of parking lot)
    • PAX 1 – Merkins
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders half way up Evergreen Ave. then run to the top – 25 Merkins at the top
  • Dora #3 – 300 Prisoner Squats (run length of parking lot)
    • PAX 1 – Prisoner Squats
    • PAX 2 – 25 Merkins

Mosey to Central Park

  • Merkins – 10
  • Shoulder Taps  – 10
  • Merkins – 10

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT

/ f3peaches / Leave a comment

The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed:

Warm-ups:

  • 25x side straddle hops
  • 25x prisoner squats
  • 15x willy mays
  • 25x ray lewis

0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary

Modified Nolan Richardson 40 minutes of hell:

  • Partners split reps while there was a +/- 40 yard back peddle, bobby hurley, and jog back
    • Pull Ups: 2x max each
    • Squats: +/- 150
    • Big Boy Sit Ups: +/- 100
    • Merkins: +/- 125
  • Little Baby Arm Circles and Ray Lewis for for a 100 yards walk

0.8 mile mozy with 2 stations of 5x burpees back to Central Park

Captain Thor – 1:4 Ratio of Big Boy Situp to American Hammers – Completed 5:20

Ended to Bring Sally Up with Merkins

Basic Training & Grundl Mtn. – 6/2/18

/ jasonlrhodes / Leave a comment

18 PAX and two FNGs did the hard thing and got better.  Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge.

Warm Up

  • Side Straddle Hops – 30
  • Al Gore – 30
  • Merkins – 30
  • LBCs – 30
  • Prisoner Squats – 30
  • Superman

Mosey around track (2)

Set 1

  • Arm Circles (F) – 20 count
  • Raise the Roof – 20 count
  • Arm Circles (B) – 20 count
  • Seal Claps – 20 count
  • Overhead Claps – 20 count
  • Hold arms out straight, palms up

Set 2

  • Prisoner Squats – 10
  • Lunge Jumps – 10
  • Sumo Squats – 10
  • Jump Squats – 10
  • Side Lunges (R) – 10
  • Side Lunges (L) – 10

Set 3

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20

Set 4

  • Big Boy Sit Ups – 20
  • Flutter Kicks – 20
  • Freddy Mercury – 20
  • Dolphin Kicks – 20

Mosey to Grundl Mountain

  • Run to top of Grundl Mountain
  • 20 Merkins
  • Run to bottom of Grundl Mountain

Mosey to Homewood Central Park

Set 5

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips -20

Finale

  • Star Plank
  • Merkin Waterfall (5 to 1) – 15 total

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.