Bird Dog

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.

Spartan – June 11, 2018 – Culver Road HILLS HIIT

/ f3peaches / Leave a comment

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

Quarter Pounder Challenge – May 16, 2018

/ jasonlrhodes / Leave a comment

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.

Spartan Waterfalls

/ f3breach / Leave a comment

Pushing yourself is always easier when you have other men alongside. The Spartan AO (19 PAX, including FNG’s Budget and Pontoon) started with a few usual warm-ups and a merkin and burpee waterfall. Back-to-back waterfalls is a good way to start off pushing.

We took an indian run to the Western Supermarket, taking a mid-run break to add a couple of more waterfalls (plank jack and American hammers). Navigation notwithstanding, the parking lot at Western is an ideal playground for a Dora.

Q learned the lesson that 100 burpees is a lot more than it sounds. We followed that up with 200 merkins and 300 squats. Lot’s of hard breathing and complaints, but all the men pushed through and got better. I want to call out Froggy, who always seems to run faster than most.

After moseying to the athletic field, we began a rotation of exercises with sprints in-between. Q challenged the PAX to lead an exercise each, and the PAX stepped up, specifically Dispatch, Skeletor, Ping, Rabbit and Pilgrim. The goal was to give a little variety and give some fresh challenge to the PAX. I think Ping (fire drills) and Skeletor (flutter-kick pyramid) win the award for bringing the most pain.

After that, COT and naming of two FNGS made a for a strong finish. Rabbit encouraged the PAX to step up and Q, but as punishment for our lack of initiative, Scam is Qing on Wednesday.

The Spartan 3/21/18

/ f3pothole / Leave a comment

18 PAX posted at the Spartan and did the hard thing for a hump day workout.

Warmup:

  • SSH x30
  • Willie Mays x20
  • Prisoner Squat x30
  • Burpie x10
  • Ray Lewis x20
  • LBC x40

Mosy to parking deck:

2 sets:

  • Box Jumps x20
  • Dips x20
  • Decline Mercan x15
  • American Hammer x20

Mosy to Canterbury Park and Indian Run back to MBE field. Circle up around flag:

All PAX in plank position and remained in plank position for next 2 exercises:

  • Plank jacks x20
  • Shoulder taps x20

PAX partnered up for cone drill. Cones every 25 yds +\- length of field. At each cone partners did 10 Patty Cake Mercans on way down and 15 Bog Boy Sit-ups with fist bump on way back.

  • Bear crawl to cone #1
  • Frog hop to cone #2
  • Crab walk to cone #3
  • Duck walk to cone #4

Next exercise was partner carry:

25 SSH carry partner to cone #2, 25 SSH swap carry partner to cone #4 , 25 SSH sprint to Flag

Finished with:

  • cockroach x20
  • Burpie waterfall

Mosy back to parking lot

COT

  • Announcements
  • Name-o-roma
  • Welcome FNG Speedo
  • Prayer
  • 1-2-3 Lead

Posted PAX- Juice, Tarbaby, Edge, Skullbucket, Froggy, Elvis, Zacheeus, Skeletor, Elmer, Quickcrete, Rabbit, Speedo, Breach, Mullin, Dispatch, Harbaugh, Birddog.

Men got better.

——Pothole

 

The Gear

/ f3barneyfife / 1 Comment

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

Side-to-Side February 21,2018

/ jasonlrhodes / Leave a comment

69 Degrees with a slight breeze.  Perfect weather for 17 PAX to get better and start the day off right.  For entertainment we did a little front, back and side-to-side action on the MBE soccer field.  Good times had by all.

Special thanks to F3 Nashville’s own, Crawfish.  He made an appearance at the Vulcan and Spartan.

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Carolina Dry Docks – 25
  • Freddy Mercury – 25

Mosey to Amphitheater Steps

  • Bear Crawl steps

Mosey to MBE Soccer Field

Cone Drills

Set 1

  • Side to side from starting line to 1st cone, drop to ground and back up
  • Side to side to 2nd cone, drop to ground and back up
  • Side to side to 3rd cone, drop to ground and back up
  • Side to side to 4th cone, drop to ground and back up
  • Side to side to 5th cone, drop to ground and back up
  • Side to side from 5th cone to 4th cone, drop to ground and back up
  • Side to side from 4th cone to 3rd cone, drop to ground and back up
  • Side to side from 3rd cone to 2nd cone, drop to ground and back up
  • Side to side from 2nd cone to 1st cone, drop to ground and back up
  • Side to side from 1st cone to starting line, drop to ground and back up

Set 2

  • Side to side from starting line to 1st cone, 5 Merkins
  • Side to side to 2nd cone, 5 Merkins
  • Side to side to 3rd cone, 5 Merkins
  • Side to side to 4th cone, 5 Merkins
  • Side to side to 5th cone, 5 Merkins
  • Side to side from 5th cone to 4th cone, 5 Merkins
  • Side to side from 4th cone to 3rd cone, 5 Merkins
  • Side to side from 3rd cone to 2nd cone, 5 Merkins
  • Side to side from 2nd cone to 1st cone, 5 Merkins
  • Side to side from 1st cone to starting line, 5 Merkins

Set 3

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 5 Big Boy Sit-Ups
  • Side to side from 4th cone to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side from 3rd cone to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side from 2nd cone to 1st cone, 5 Big Boy Sit-Ups
  • Side to side from 1st cone to starting line, 5 Big Boy Sit-Ups

Set 4

  • Side to side from starting line to 1st cone, 10 Lunges
  • Side to side to 2nd cone, 10 Lunges
  • Side to side to 3rd cone, 10 Lunges
  • Side to side to 4th cone, 10 Lunges
  • Side to side to 5th cone, 10 Lunges
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Merkins – 25

Set 5

  • Run to 1st cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 5th cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 1st cone, drop to ground and back up

Shoulder Taps – 25

Set 6

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Finale

  • Side Straddle Hops – 25
  • Flutter Kicks – 25
  • Modified Merkins – 10

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

 

 

2-10-2018 Sparrow’s Insecticide

/ georgeisonaroll / Leave a comment

What doesn’t kill you can kill your friends.

Welcome Dilbert.

Disclaimer: don’t hurt yourself.

2018-02-10 07.34.39

All Gone Pest Control

Warmup

20 reps of each of these:
The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence.
The next exercise is, Prisoner squats Starting Position. Move. In cadence, down up on my command
The next exercise is, Ray Lewis Starting Position. Move. In Cadence.
The next exercise is, The Merkin Starting Position. Move. In Cadence. down up on my command
The next exercise is, Big Boy Sit-ups on your own
The next exercise is, The 21 (21 side straddle hops with a silent count. Hands need to slap on your sides in unison on the last count, or there’s punishment).
The next exercise is, 10 Burpees on your own, since the Q finished late on the 21.
The next exercise is, The Sparrow (Big boy sit up but come all the way up so that your arms can wrap your knees) Starting Position. Move. In Cadence. (Down up on my command)
The next exercise is, Crab cakes Starting Position. Move. On your own.
The next exercise is, Werewolf (just 10)- Start in a plank, downward dog to face up at the moon. Similar to dive bomber.

The next exercise is, Groiner – start in a plank, lunge up so that your legs are outside and even with your hands, then lunge back.

Mosey two laps. Talkers in the front, non-talkers in the back

Form two lines:

Indian Lunge Weave – spread out in a long line and lunge to the other side of the park. The last person in line (the indian) runs toward the front, but weaves through the PAX like cones.

Tunnel of Love (worm in the dirt style)
Bridge of Hate (crowd surfing)

Insecticide
Dying Cockroach (20) (lie on back touch opposing hand to knees
Jimmy Cricket (10)(four limb pop-up merkin.)
Dying Cockroach (20)
Jimmy Cricket (10)
Jimmy Cricket (5)

Crab vs bear teams (soccer or Braveheart)

Whamo lung walk – On Pax throws a frisbee and everyone sprints in that direction. When it lands, everyone lunge walks until you get to the frisbee. Repeat.

Amphitheater

The next exercise is, The Dip (20) Starting Position. Move. In cadence, down up on my command
The next exercise is, Decline pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (15) Starting Position. Move. In cadence, down up on my command

The next exercise is, Declined pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (10) Starting Position. Move. In cadence, down up on my command

Ask the PAX to pick one. They picked:
Duck Joust (knock each other over from a duck walk position)

Dora: You do Merkins while your partner runs, then switch 100 pushups total.
Marine Merkin Circle: Your feet on the next guys back. Form a circle or a line.

The Jack Web (5)
40 Flutter Kicks

Squirkin (partnered decline merkin + Squat).

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

Cone Drills – February 3, 2018

/ jasonlrhodes / Leave a comment

36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Jack Webbs – 10
  • Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Cone Drills

Set 1

  • 1st Cone – Start Run
  • 2nd Cone – 10 Merkins then run to next cone
  • 3rd Cone – 10 Merkins then run to next cone
  • 4th Cone – 10 Merkins then run to next cone
  • 5th Cone – 10 Merkins then run back next cone
  • 4th Cone – 10 Merkins then run back 4th cone
  • 3rd Cone – 10 Merkins then run back 3rd cone
  • 2nd Cone – 10 Merkins then run back 2nd cone
  • 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

  • 1st Cone – Start Run
  • 2nd Cone – 10 Big Boy Sit Ups then run to next cone
  • 3rd Cone – 10 Big Boy Sit Ups then run to next cone
  • 4th Cone – 10 Big Boy Sit Ups then run to next cone
  • 5th Cone – 10 Big Boy Sit Ups then run back next cone
  • 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
  • 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
  • 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
  • 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

  • 1st Cone – Start Run
  • 2nd Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Bear Crawl to first cone
  • 1st Cone – Backwards Plank

Set 4

  • 1st Cone – Start Run
  • 2nd Cone – 10 Jumping Lunges then run to next cone
  • 3rd Cone – 10 Jumping Lunges then run to next cone
  • 4th Cone – 10 Jumping Lunges then run to next cone
  • 5th Cone – 10 Jumping Lunges then run back next cone
  • 4th Cone – 10 Jumping Lunges then run back 4th cone
  • 3rd Cone – 10 Jumping Lunges then run back 3rd cone
  • 2nd Cone – 10 Jumping Lunges then run back 2nd cone
  • 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

  • 1st Cone – Start Run
  • 2nd Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Crab Walk to first cone
  • 1st Cone – Backwards Plank

Set 6

  • 1st Cone – Start Run
  • 2nd Cone – 25 Raise the Roof then run to next cone
  • 3rd Cone – 25 Raise the Roof then run to next cone
  • 4th Cone – 25 Raise the Roof then run to next cone
  • 5th Cone – 25 Raise the Roof then run back next cone
  • 4th Cone – 25 Raise the Roof then run back 4th cone
  • 3rd Cone – 25 Raise the Roof then run back 3rd cone
  • 2nd Cone – 25 Raise the Roof then run back 2nd cone
  • 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

  • 1st Cone – Start Run
  • 2nd Cone – 10 Makhtar N’Diayes then run to next cone
  • 3rd Cone – 10 Makhtar N’Diayes then run to next cone
  • 4th Cone – 10 Makhtar N’Diayes then run to next cone
  • 5th Cone – 10 Makhtar N’Diayes then run back next cone
  • 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
  • 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
  • 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
  • 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Grand Finale

  • Burpees – 5
  • Modified Merkins – 10

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

Thanksgiving Monday Blues

/ sbperlisgmailcom / Leave a comment

16 PAX posted the Monday after Thanksgiving and the IRON BOWL for a typical Slumlord BEATDOWN.  To give kudos to the Auburn win, all exercises were performed to 26 counts while resting on the 14 count.

Warmup:

SSH x26

Imperial Walkers x26

Mountain Climbers x26

The Thang:

One mile indian run to Western Supermarket

Burpee tabata x26 (13 minutes of burpees – 20 seconds on and 10 seconds off for a total count of 26)

Flutter kicks (x26)

Parking lot sprints (x26)

Mosey back to MBE:

Circle up

Alphabet (lay on your back and extend legs straight out, spelling the 26 letters of the alphabet with your legs)

Nam-o-rama, announcements, CoT