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

June 5, 2018 / 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

Grundl Mountain – March 20, 2018

March 20, 2018 / jasonlrhodes / Leave a comment

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.

Feb. 27 The VULCAN AO Peaches Beat Down

February 28, 2018 / f3peaches / Leave a comment

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!

Block Party – The Spartan – 2/19/2018

February 19, 2018 / pdruhan / Leave a comment

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

COT

-Skeletor

The Vulcan-November 16, 2017 for Dispatch

November 28, 2017 / nfitzpatricksouthviewmedicalcom / Leave a comment

PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch

Warm-up

Ray Lewis – 30
Willie Mays – 30

Mosey around walking path to amphitheater in two groups

Group 1 – Bear crawl amphitheater
Group 2 – Shoulder Taps
Group 2 – Bear crawl amphitheater
Group 1 – Shoulder Taps

Mosey to the field

Red Barchetta

Set 1

Run 100 yards and do 100 Side Straddle Hops
Run 75 yards and do 75 Mountain Climbers
Run 50 yards and do 50 LBCs
Run 25 yards and do 25 Merkins
Run 10 yards and do 10 Burpees

Set 2

Run 100 yards and do 100 Side Straddle Hops
Run 75 yards and do 75 Mountain Climbers
Run 50 yards and do 50 LBCs
Run 25 yards and do 25 Merkins
Run 10 yards and do 10 Burpees

Finish

Dolphin Kicks – 30
Jack Webbs 10

11/15/2017 – The Spartan – Kamikaze

November 15, 2017 / thornbjd / Leave a comment

13 PAX posted on Milkman’s VQ.

PAX: Slumlord, Juice, Happy, Blue Angel, Bam Bam, Wildfire, Skeletor, Pothole, Elmer, Guy, Rabbit, Commie, Milkman (YHC)

Warm Up Circle –

SSH x 30
Ray Lewis x 20
Raise the Roof x 20
Prisoner Squat x 30
LBCs – x 30

Mosey around elementary school once and stopped at wall.

Exercise Set Against the Wall

Wall Sits – 45 seconds
Dips x 15
Decline Merkin x 15
Wall Sits – 45 seconds
Dips x 15
Decline Merkin x 15

Mosey to the Football Field

PAX partnered up and performed an exercise that is a combination of Doracides and a Lazy Dora. One partner sprints a goal-line to goal-line suicide (back and forth increasing in 20 yard intervals), while the other partner not running performs an exercise until the other partner completes the suicide. When both partners have completed suicides, the PAX catch their breath by performing a lazy dora where the PAX switch out performing ab exercises up to a given amount while the PAX “resting” stays in plank position. For reference, I’ll call this exercise the Kamikaze.

Kamikaze #1

100 yard suicide – Merkins
200 American Hammers (each partner completing 25 at a time)

Kamikaze #2

100 yard suicide – Prisoner Squats
100 Freddie Mercurys (each partner completing 25 at a time)

Kamikaze #3

100 yard suicide (this time instead of just tapping the line when turning around during their run, the PAX were required to do a burpee – 8 burpees total) – Plank
200 LBCs (each partner completing 50 at a time)

40 yard bear crawl

COP – flutterkicks x 30 (held at 6 inches for 10 second countdown as the finale)

Name-o-rama. Announcements. Prayer. Dismissal.

– Milkman

11/8/2017 – The Spartan – Lazy Wednesday

November 8, 2017 / pdruhan / Leave a comment

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

Warm-up:

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.

6MOM

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.

-Skeletor

9.28.17 – 16th Place Massacre – Vulcan

September 28, 2017 / f3grundl / Leave a comment

Grundl on Q

SCAM’S FOMO was a real. I have a feeling we’ll be doing this one again.

24 PAX – No FNG’s and that might be a good thing.

WARM UP –

SSSH x30
Crab legs stretch x20
Calf raises x20
Stretch hammy, legs spread – down to right x20, down to left x20
Merkin x20
LBC’s x30

GRUNDL HILL –

Split up in 4 teams. Mosey to 16th Place S all the way up to the corner of 16th Place/Woodfern Drive. Team 1 started the steep uphill 70+ yard run with teams 2-4 following. Then walked back down (recovery) to the start. PAX did this x5.

PAX mosey’d to the bottom of Royce Road. PAX ran up the steep Royce and walked down x2. Mosey back to Central Park.

TABATAs

At the amphitheater, PAX then performed 4 minutes (8 intervals) of 20 seconds of work/10 seconds rest alternating between burpee box jumps and LBC’s. Mosey to flag for namorama, announcements, prayer.

9.14.17 – Vulcan

September 14, 2017 / f3grundl / Leave a comment

31 PAX

1 FNG – Bluegrass

PAX welcomed former F3 Tallahassee member, Cooter, via Tuscaloosa.

WARM UP –

SSH x 30
Merkin x 20
Squats x 30
LBC’s x 30
Imperial walker x 30
1 lap mosey

4 STATIONS –

Divided PAX into 4 groups. Each of the four cone stations required a different movement. For each station, there was a cash in of 10 burpees and a buy out of a 1 lap run around the track.

Station 1: 10 burpees, 30 squat jumps, 1 lap run
Station 2: 10 burpees, 20 block thrusters w/ CMU’s, 1 lap run
Station 3: 10 burpees, 30 lunges, 1 lap run
Station 4: 40 yd Farmer’s carry w/ 53 lb kettlbell for each team member. Plank when not performing FC.

SPRINTS –

40 yard gassers x 10

Tick….Tock…..

August 24, 2017 / f3scam / Leave a comment

Intro to the pace clock

Another great turnout at The Vulcan on a cool morning (for mid-August in Alabama). We introduced a new toy for the workout inspired by my former swimming career – a pace clock. I purposefully kept the PAX off the ground until the end so that the sweat from the hard work would not be mistaken for wet grass.

Warm-up

15x Side Straddle Hop

20x Imperial Walker

Mosey a lap

From a line up:

High knees across the field, back pedal back

Kick your butt, bac pedal back

Frankenstein/Lunge, back pedal back

Run at 60%, back pedal back

Run at 80%, back pedal back

Run as fast as you can stand, mosey back

The Thang: ON THE CLOCK

Every Minute on the Minute: 9x small loop (about 200 yards)

Descend your time and increase your effort from the 1^st to the 3^rd lap, the 4^th to 6^th, then 7^th to 9^th. The 9^th should be your fastest.

For 11 minutes:

TABATA: 20 sec of work, 10 sec rest

Alternate: 1 minute Box Jumps, 1 minute mtn climbers

For 9 minutes:

Every Minute on the Minute:

Min 1: 2 Burpees

Min 2: 3 Burpees

Min 3: 5 Burpees

Min 4: 7

Min 5: 9

Min 6: 11

….Min 9: 15

if you miss, you plank. **Interval was interrupted because the flag fell. All PAX did 20 burpees during the 5^th and 6^th min. It was a killer.

Until next time –

Shilling

F3 Birmingham

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