Tammy Wynette & The Tunnel of Love- 8/22/18

Question – Is it possible to do an F3 workout with SSH’s and Merkins.

Answer – When Tammy and the Tunnel of Love show up then yes.

13 PAX and two FNG’s (Vince and VooDoo) were blessed to have perfect beat down weather.  As mentioned above, Tammy Wynette made another appearance while we got to experience the Carolina Dry Dock Tunnel of Love.  I’d be selling you short if I didn’t mention we did three routines of Lt. Dan.  The exercise that doesn’t hurt until 36 hours later when you six and quads are burnt out.

Oscar really does look like Oscar (Office Space)

Warm Up

  • Imperial Walkers – 25
  • Sumo Squats – 25
  • Frankensteins – 25
  • Star Plank – 25
  • Plank Jacks – 25
  • Shoulder Taps – 25
  • Flutter Kicks – 20
  • Mosey around track (1)

Tammy Wynette

  • PAX 1 – 10 Big Boy Sit Ups while PAX 2 does 15 Squats
  • Rotate till each PAX performs 100 Big Boy Sit Ups and 150 Squats

Carolina Dry Dock Tunnel of Love

  • PAX line up shoulder to shoulder then get in Carolina Dry Dock position
  • PAX 1 does 20 Carolina Dry Docks then Seal Crawls (no legs) through the tunnel to the end
  • Rinse and Repeat until all PAX have performed the exercise and crawl

Lt. Dan

  • PAX line up side-by-side then do Lt. Dan for 50 yards
  • Run backwards to the starting line
  • Rinse and repeat for a total of three reps

Finale

  • Superman
  • First PAX to touch their arms or legs to ground had to do 10 Burpees
    • Congratulations Guy and Trike

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

Merkins…6/9/18

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.

Spartan – June 11, 2018 – Culver Road HILLS HIIT

Monday Morning Hill HIIT Workout

Warm-up

  • Side Strattle Hop x25
  • Butt Kicks x25
  • High Knees x25
  • Willy Mays x15
  • Merkins x25
  • Ray Lewis x25
  • Jump Rope x25

Mozy 0.5 mile to Culver Road

Culver Road West (0.4 mile HILL)

  • Run up / Back pedal down
    • Prisoner Squats x50
    • Side Lunge x10ea leg
  • Run up / Back pedal down
    • Mountain Climbers x22
    • Flutter Kicks x15

Culver Road East (0.1 mile HILL)

  • Side Shuffle half / Other side shuffle half / back pedal down
    • Sumo Squats x50
    • Merkins x 25
  • Side Shuffle half / Other side shuffle half – back pedal half way down
    • Laying up slope Freddie Mercury x20
    • Laying up slope X Lifts (Flat Freddie Mercury) x10
    • Incline Merkin to T Lift with 5 hip bridges x 4 each side

Culver Road West HILL one final time / back pedal down

Mozy 0.5 mile to MBE Field

Thor (1:4, Big Boy Situp: American Hammer) – PAX made it to 8:32 before burn out

SUMMARY:

  • A mile of mozy
  • Over a mile of uphill runs and decline backpedals
  • 54 merkins for you June challenge folks
  • Plenty of core

Happy Monday – Good start to a week!

~Peaches

Basic Training & Grundl Mtn. – 6/2/18

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.

Quarter Pounder Challenge – May 16, 2018

17 PAX including two FNGs took the Quarter Pounder challenge.  Men got better and fun was had by all.

Warm Up

  • Side Straddle Hops – 25
  • Merkins – 25
  • Prisoner Squats – 25
  • Big Boy Sit Ups – 25
  • Mountain Climbers – 25

Mosey around MBE parking lot

Quarter Pounder

Set 1

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line

Set 2

  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 3

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line
  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 4

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line
  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Finale

  • Clock Merkins – 3, 6, 9 and 12
  • Lunge around COT while PAX Al Gore

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

VQ, Pain! Cocky steps up!

YHC gave my VQ to a group of 24 PAX and 2 FNG’s yesterday AM. Welcome to Misdemeanor and Formica! The PAX circled up in beautiful Homewood park as usual, and after the regular introductions we got to work.
Warmup
1. side straddle hop – IC (4count-40)
2. Willie Mays (feet shoulder width, move side to side) – IC (4count-15)
3. Annies (plank, raise one hand and move in circle) – IC (4count-15 first hand/25 second hand)
4. LBC – OYO (40)
5. Ray Lewis (feet together, raise and lower arms) – IC (4count-25)
6. Prisoner Squats – IC (down/up-30)
7. little baby arm circles front / hold / back – IC (4count-10 each/15 sec hold)
8. Merkins – IC (down/up-25)
9. High knees – IC (4count-30)
10. Oh Yeahs / Supermans (Lay on stomach, raise arms and legs 6 inches and hold until told to stop)– 60 sec count
11. Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-20)
12. Flutter Kicks – IC(4count -25)
Indian Run
After getting all warmed up, PAX counted off 1’s and 2’s for a nice Indian Run. It was up to Slumlord to decide where we would go next. Little did he know that for each location YHC had planned a special version of pain. After deciding on Dawson, PAX lined up for an Indian Run. Unfortunately someone dropped the flag on the way, so PAX did 10 burpies halfway there. Once at Dawson, the team did a hill run.
Hill Run
Pax ran up and down that hill and did a set of exercises at each stop, starting with 10 merkins at top. Then it was back to the bottom where we did as many as possible LBC’s, followed by another run to the top with 25 side straddle hops, and finally 40 American hammers at bottom.
Mosey
Next PAX did a little Mosey back to Homewood park. YHC had to fall back, so Cocky stepped up and led the PAX in a little wall- work while YHC caught up to the group.
Wall
Cocky did a good job of leading the group I hear. Don’t know the count, but I could hear the cadence from down the street.
• Declined Merkins
• Inclined Merkins
• Dips
Pax then went back to the circle for a final exercise.

Circle
• Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-10)

COT

At last it was time for COT and name-o-rama. PAX welcomed two FNG’s Misdemeanor and Formica.

YHC is grateful for this wonderful group of men. In the short time I’ve been coming here, I have made friends and gotten better. What a great way to start a day with such a great group of guys. In my oppinion, it doesn’t get much better that that.

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.

Warmup

  • 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

COT

-Skeletor

 

 

 

Grundl Mountain – March 20, 2018

26 PAX and 1 FNG (Snowden) took on Grundl Mountain this morning and survived.  Men got better.  Happy Birthday to Soccer Mom as he turns 25 and gets the coveted car insurance discount.

Warm Up

  • Mountain Climbers – 20
  • Merkins – 25
  • Burpees – 10
  • Side Straddle Hops – 20

Mosey to Grundl Mountain

  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to the top of the mountain (726 feet)
  • Run from top of the mountain to 28th Street (726 feet)
  • Run from 28th Street to Woodfern Dr (382 feet)

Total ran on the mountain = .89 miles

Mosey back to the park to find a spot on the wall

  • Dips – 43
  • Decline Shoulder Taps – 10

Finale

  • Jack Webbs – 10

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

The Gear

3/3/18.  The Vulcan.

Gents,

It was fun to bring the gear out again, and get our pump on.  The field was a bit squishy, but the sun was out, the air was crisp and the company was excellent.  With a big group (38 PAX) we did a short warm-up, took two laps, divided into four squads, and descended upon the four stations of 7+ exercises each.  Except for some sprints at the end, we spent the whole morning rotating through stations of dumbbells, jump ropes, bricks, pavers, rocks, ruck plates, flutter kicks, merkins, big boy situps, squats, burpees, etc.   The scheme was designed to rotate through alternating body parts, which seems a great way to limit fatigue, so as to get in MAXIMUM REPS.

I’ll take the rest of this backblast to comment on the topic of…backblasts.  First, thank you to those men who take the time to write back to the PAX, following a workout.  It really doesn’t take too long.  I was able to type in the 38 PAX names in the “tags” field here on WordPress, almost as fast as the names were being spoken in the video name-o-rama I listened to.  I checked out the WordPress stats and the most popular recent backblast was Skeletor’s rather professionally described account of his 2/19 “Block Party”.

Here is something worth keeping in mind about backblasts: take the opportunity to write what you want to write to the PAX.  While the central theme of a backblast is traditionally a recap of the workout, such recap does not necessarily have to be detailed and complete.  You may decide to write a very brief description overall theme of the workout, and fill the space with other observations from the day, such as interesting things discussed there, jokes overheard, or a particularly amusing thing that happened.  It is also a great vehicle for writing to the PAX some thoughts that you might have about F3, what it has meant to you, where you want to see it go next, etc.  If you have the opportunity to read some backblasts from elsewhere in F3 nation, you’ll come across detailed accounts of workouts, but you’ll also be fortunate to read some really deep compositions by some men, and some very entertaining musings by others.

“You can make anything by writing.”
― C.S. Lewis

Saturday’s workout was closed-out with announcements, name-o-rama, and a prayer by Blue Angel.  Welcome FNG Grunt and visitors Torrey Clark and Snots.  I thank you men for Saturday’s opportunity to LEAD.

– Barney Fife

 

Photo Feb 28, 9 42 25 PM

Feb. 27 The VULCAN AO Peaches Beat Down

34 PAX including 1 FNG (Welcome Hansen)

Warm-up:

  • Jump Rope x25
  • High Knees x25
  • Butt Kicks x25
  • Side-Strattle-Hops x25
  • Willie Mays x15
  • Merkins x25
  • Ray Lewis x25

~0.75mi run to Evergreen Hill

  • Set 1
    • Jumping Lunges x50 (x25 each leg)
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 2
    • Prisoner Squats x50
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 3
    • Sumo Squats x50

~0.75mi run back to HWD Central, Home of the The Vulcan AO

Mid-run drop of the flag forces all PAX into 20 burpees

Park Bench AB Beatdown Finale:

  • Flutter Kicks
  • Bunny Hops
  • Seated Crunches (aka Boat/Canoe; aka Lemon Squeezers)
  • Mtn Climbers
  • Decline Leg Lifts

Grand Finale of 5 Burpees

MEN GOT BETTER!