Tammy Wynette – 7/14/18

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.

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.

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.

Lunges and a visit from the Hulk..April 14, 2018

7 PAX showed up and got better.  To the F3 brothers that didn’t show up, you simply have to live with the fact you missed an opportunity.  Ask Cocky’s watch if it was tired after the workout…

Warm Up

  • Willie Mays – 15 (1, 2, 3 count)
  • Right over left leg – 10 (1, 2, 3 count)
  • Left over right leg – 10 (1, 2, 3 count)
  • Ray Lewis – 20
  • Side Straddle Hops – 43
  • Mountain Climbers – 20
  • LBCs – 30

Mosey around track (2)

Routines

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
  • TOTAL – 48

Save the Planet

PAX line up and started the Al Gore

  • PAX 1 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 2 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 3 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 4 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 5 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 6 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 7 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • Freddy Mercuries – 25

Wall of Pain

  • Dips – 43
  • Incline Merkins – 30
  • Dips – 25
  • Incline Merkins – 30

Suicides (Tennis Courts)

  • Run to middle line, court 1, back to starting position
  • Run to end line, court 1, back to starting position
  • Run to outer line, court 2, back to starting position
  • Run to middle line, court 2, back to starting position
  • Run to end line, court 2, back to starting position

Rinse and Repeat 10 times…

Finale

  • Iron Hulks – 10 (1 Merkin followed by 4 Raise the Roofs)
  • Burpees – 10

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

 

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.

Side Straddle Hops – March 6, 2018

“Drip down, O heavens, from above, And let the clouds pour down righteousness; Let the earth open up and salvation bear fruit, And righteousness spring up with it. I, the LORD, have created it.”  Isaiah 45:8

Keep Soccer Mom’s mother in your prayers…

Mosey to OLS parking deck

Warm Up

  • Mosey – 2 laps
  • Mountain Climbers – 25
  • Side Straddle Hops – 50
  • Plank Jacks – 25
  • Superman – 25 (1,2,3 cadence)

Mosey – 1 lap

  • Plank (Arms straight) – 25 (1,2,3 cadence)
  • Plank (Elbows) – 25 (1,2,3 cadence)
  • Shoulder Taps – 25 (1,2,3 cadence)
  • Extended Arms – 25  (1,2,3 cadence)
  • Ray Lewis – 25  (1,2,3 cadence)
  • Carolina Dry Dock – 25

Mosey – 1 lap

  • Prisoner Squats – 25
  • Sumo Squats – 25
  • Ballerina Squats – 25
  • Side Straddle Hops – 25

 Mosey – 1 lap

  • Big Boy Sit Ups – 25
  • Flutter Kicks – 25 (1,2,3 cadence)
  • Freddy Mercury – 25 (1,2,3 cadence)

Mosey – 1 lap

  • Merkins – 15
  • Wide Grip Merkins – 15
  • Close Grip Merkins – 10
  • Side Straddle Hops – 25

Finale

  • Jack Webb – 10
  • Side Straddle Hops – 25

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

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!

 

Side-to-Side February 21,2018

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.

 

 

February 20 Workout

Perfect weather for a workout!  60 degrees with clear skies.

Warmup:  SSH x 25, Crablegs Stretch x 15, Willie Mays x 15, LBAC x 20 count

6 Minutes of Mary: Flutterkicks, Windshield Wipers, BBSitups, American Hammer, The Hundred, LBCs, Flutterkicks, Mountain Climbers

Moseyed to OLS Parking deck for Parking Space Tracers (20 merkins, Follow the lines of the parking spots to the end of the deck, 20 merkins, run back to repeat) x 4

Burpee Dan (1 Burpee/4 Lunges to the end of the parking Deck)

Mosey to Tennis Courts for Animal Crossing:  Pax at each of the 4 corners, Alternate going from corner to corner with Bear Crawls, Crab Walk, Duck Walk, and Frog Jump x 2 laps total

Mosey back to circle for Merkin Waterfall to End.

COT/Announcements

FNGs Ice, Elvis, and Top Knot

Cone Drills – February 3, 2018

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.