“Better work hard or you might as well quit”

TOO HYPE

Mosey to JT Park

SSH x25 IC

Imperial Walkers x25 IC

 

CAN’T TOUCH THIS

Circuit style workout that included:

Dips

LBCs

Burpullups

Shoulder taps

Big Boy Sit-ups

More Burpullups

Air Squats

Rows

Prayer Squat

Gotta have more Burpullups!

Jumping Lunges

Merkins

Flutter kicks

 

HAMMER TIME

Played the pop classic tune “U Can’t Touch This” on a vintage Bluetooth speaker for the PAX.

When the rap legend said “U Can’t Touch This” PAX completed Big Boy Sit Ups.

When he instructed us to “break it down” we took a quick break until he let us know break was over by stating “Stop – Hammer Time”.

For the remainder of the song, as you may have already guessed, it was, in fact, Hammer Time. American Hammers were done by the PAX to the beat. Or maybe not exactly to the beat. But they were done continuously.

 

13 PAX concluded the workout with COT and Name-o-Rama.

Welcome FNG Swisher!

27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

27 PAX, including 1 FNG, posted for a mixed bag with Ping.  Welcome Burger.

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Merkins x 30

Prisoner Squat x 35

LBC’s x 25

1 Lap Indian Run

Split into 1’s and 2’s

1 group runs a lap other group exercises (if no count, then go until run group returns)

  1. Hanging Leg Extension x 15 then side shoulder raises (partner swap)
  2. Merkins x 50 then front shoulder raises
  3. Pull Ups x 15 then bent over row (weighted – 45, 35, and 25 lbs)

Weighted Shoulder Pass (PAX stand in line  side by side arms length apart.  All arms raised to shoulder level.  Pass 10 lb weight down line and back until Q says halt.  Ex. Grab weight with right hand, cross in front of body to left hand.  Next PAX grabs with right hand, crosses in front of body to left hand until weight gets to end of line.)

10 Burpees

Gloom Mountain – 6/11/2018 – Spider-Man

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs

Warm Up

SSH x 30 in cadence

Merkins x 20 

Willie Mays x 20 in cadence

Michael Phelps x 10 in cadence 

Merkins x 20

Squats x 40

Merkins x 20

Mosey to the track

1 mile Indian Run

Mosey to basketball courts and partner up

Spider-Man Dora

100 Merkins

150 Squats

Bear Crawl Dora

200 LBC’s

Burpee-Hops Dora

50 Merkins

sprint up and down Gloom Mountain

10 merkins and 20 LBC’s 

Plank to “you’ll be in my heart”

5 merkins 

Sunrise Stretch 

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.

Singing in the Rain – 4/26/2018

17 PAX didn’t let the rain stop them from getting better.

Warm Up

  • Side Straddle Hops – 25
  • Mountain Climbers – 20
  • Side Straddle Hops – 25
  • Plank Jacks – 20
  • Side Straddle Hops – 25
  • LBCs – 30

Mosey around track (2)

Duck, Duck, Goose

While in a circle the PAX took individual turns lunging one complete lap while other PAX performed the Al Gore.

Bat Wings

  • Baby Arm Circles (Forward) – 25 using 1, 2, 3 count
  • Baby Arm Circles (Backwards) – 25 using 1, 2, 3 count
  • Seal Claps – 25 using 1, 2, 3 count
  • Overhead Claps – 25 using 1, 2, 3 count

Amphitheater

  • Dips – 35
  • Incline Merkins – 25
  • Prisoner Squats – 25

Clock Merkins

  • 3 o’clock – 3
  • 6 o’clock – 6
  • 9 o’clock – 9
  • 12 o’clock – 12
  • 9 o’clock – 9
  • 6 o’clock – 6
  • 3 o’clock – 3
  • 12 o’clock – 12
  • TOTAL – 60

Tennis Courts

  • Side-to-Side – 2 laps
  • Shoulder Taps – 25
  • Dolphin Pushups – 15

Finale

  • Dips – 43

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

The Snake (and a word on 2nd F)

YHC enjoyed what I believe to have been only my second Q at The Forum.  Here is a quick Backblast to commemorate that workout.

Conditions: 50 and warming, dry, full sun…as good as it gets.
PAX: 16, including FNG “Roadrunner”
WARM UP
IC SSH
IC Imperial Walker
IC Arm Circles > Raise the Roofs
SC GF (“Good Form”) Merkins
MOSEY TO SUPERMARKET
(YHC caught some flak during the mosey for referring to Walmart’s small grocery store format as a “supermarket” – not be confused the company’s larger Supercenters. After a quick google search, I stand by the chosen terminology. https://en.wikipedia.org/wiki/Supermarket )
In front of the…market…we did, to the amusement of a few early arriving employees:
IC Shoulder Taps
SC WWI Situps
SC Sumo Squats
Slow GF Merkins
IC Flutter Kicks
THE SNAKE
The meandering climbing sidewalk that cuts through the eastern edge of Wald Park (and on through that section of Vestavia Hills), was dubbed “The Snake” for that day. After moseying to The Snake, we took off on a run up the path, in pairs, roughly 15 seconds apart. Each telephone pole along the way was a “snake bite” requiring 2 burpees. As PAX finished at the end, The Donald led everyone in that planking/arm lift thing.
LITTLE BEAR HILL
At the steep grass hill at the end of that portion of The Snake, in 2 waves, we bear crawled up and shuffled back down. Rinse and repeat.
THE SNAKE, AGAIN
After moseying to the bottom of The Snake, we went the full length, in new pairs. This time, we lunged the whole distance. The snake bites were 5 GF Merkins at each pole. YHC was paired with 3PO and got to listen to his watch periodically inform him in a female C3PO-like voice, how many calories he had burned. We planked again at the end, were PAX got a preview of the 3PO’s enthusiasm for leading something called a “core workout”.
MOSEY TO BENCHES BY THE TRACK
Here…dips and declines…repeated a few times

MOSEY TO THE FLAG
Back at the flag, YHC called on unsuspecting PAX to command us into another 10 or so exercises. It worked out well.

COT
I didn’t realize it at the time, but one man among us, Copay, had not been around in quite some time. He was at our very first workout, a founding father of F3 Birmingham. Welcome back Copay. During the name-o-rama video, The Donald knocked my water bottle all over me, and pretended it wasn’t intentional. Jiffy closed us out in prayer. We put in some work that morning, and I really enjoyed my time out there. I hope that most others can recount the same.

EPILOGUE
We’ve got a couple of 2nd F events coming up. Please prioritize these, particularly the Anniversary Toast on May 4th at 8 p.m. at Oak Hill, being Q’d by Stuntman. We’ll have workouts this week, next week, the week after that, and the week after that. We are doing great with getting in 1st F. But the 2nd F opportunities are just as important, and there are much fewer of them. We’ll have two workouts during our F3 Birmingham Anniversary weekend. We’ve also got PAX doing a CSAUP (Homewood 5K). If you can only get to one event — make it to The Toast. Even if you just stop by for one pint, and even if you don’t drink….make an appearance. #FELLOWSHIP

– Barney Fife

or
F3BHM One Year Anniversary Celebration (Stuntman)
Stuntman has wisely moved the event to FRIDAY NIGHT, MAY 4TH to avoid crossover with the We Love Homewood Day celebration on the 5th.  May 6th marks the one year since the first F3 workout in Alabama.   To celebrate this triumphant occasion PAX will likely raise a glass in a toast (hopefully several toasts) at 8 p.m. (exact time and confirmation location coming soon).  If you can bring your M, or girlfriend, do so.  If you can only manage to duck out alone, after the kids are in bed, that will do.  Just be there to join your F3 brothers in celebration. Don’t miss this.  berghof-wine-3rdID-flipped-to-corect

Partner Pain – The Forum – 4/17/2018

18 PAX posted for some partner pain with Ping

Warm Up

SSH x 30

Ray Lewis x 30

Willie Mays x 20

Merlin’s x 30

Burpees x 15

Punishment

2 Lap Indian Run

Finish at press box

2 PAX partner up for workout

2 PAX run half lap from press box back to press box

Rotate runners and other PAX do exercises during runs

  1. Merkins
  2. Squats
  3. LBC’s
  4. Dips
  5. Step Ups
  6. Big Boy Sit Ups
  7. Incline Merkins 
  8. Burpees
  9. Flutter Kicks

Cool Down

Plank to “We Know The Way”

Sunrise Stretch

Burnout – Gloom Mountain – 3/21/2018

13 PAX posted for a burnout special with Ping

Warm Up
SSH x 30 in cadence
Burpees x 15
Willie Mays x 20 in cadence
Ray Lewis x 20 in cadence
Up Downs x 10

Burnout Session
5 Lap Indian Run
Merkin Burnout (50)
1 Lap Mosey
Dip Burnout (50)
1 Lap Mosey
Squat Burnout (100 with 10 second Al Gore at the end)
3 x Run up Gloom Mountain
Mosey To Turf
Little Baby Crunch Burnout (100)
Big Boy Sit Up Burnout (50)
Lunge Across Turf x 2

Plank to “The Longest Time”
Sunrise Stretch

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

No Theme

Gloom Mountain, Hoover, Febuary 21

No Theme today; just work.  10 PAX gathered in humid 68 degree February air.  An anticipated FNG (that some of you met in the parking lot after the Braveheart Race) no-showed.  However, he actually did post today, at Gwin….at 5:30 p.m.  True story.

WARM UP
IC SSH
IC Prisoner Squats
IC Ray Lewis
IC Imperial Walkers
SC Slow Merkins 1-2-3 Count
IC Hello Dolly
IC Shoulder Taps
SC The Sparrow (this became a “thing” quickly)
10 Squat Jumps OYO
30 LBCs OYO

Double Lap Indian Run passing a soccer ball (that’s just a warm up for something Franklin has planned for Monday)

Bear Crawl up Gloom Hollow with new twist: burpee for the 6 at the bottom
Lunge up Gloom Hollow: big boy sit ups for the 6 at the bottom

At the benches…
Alternating sets of dips and decline merkins. I heard plenty of groaning during this.

At the bottom of the school bus parking lot (down past the tennis courts)…
Altogether sprint to the top. At the top we did some stuff. Rinse and repeat 3x.

I had some more, but looked forward to getting back to circle near the flag for a little PAX CHOICE to wrap it up.

Announcements, namo-rama, Guy prayed us out.

A reminder to PAX at announcement time: FNG naming rights & responsibility belongs to that workout’s Q.  Asking for suggestions is perfectly acceptable. However, the Q calls it. This also means that if a guy gets a humdrum nickname, the Q bears full responsibility for it. So think hard and be creative.

 

Fife out.

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