Commie

Jesus Didn’t Fartsack

/ f3roadrunner / Leave a comment

Date: 12/20
Temp: 30 Degrees
Time: Gloom 30
8 PAX showed up layered for the cold. Well (except for Bates). He likes to always sport shorts.

I had previously fartsacked this Wednesday because I thought it was too cold outside. Fartsacking is defined on the F3 Lexicon as: “Staying in bed instead of Posting”. But today, I was on Q. I had to be there for my brothers. That got me thinking. Why don’t I always have that mentality.

We have an area at our AO that reminds me of church pews. I grew up Catholic, so I decided to do a new workout based on the different movements done in church. For ex. You spend time kneeling in prayer. You spend time sitting in the pew and some standing. (More on that Later). I always picture the cross when I think about church.

I thought about what Jesus did for us on the cross. This Wednesday, I found myself doing the easy thing (staying in my warm bed) instead of getting up and working out with my F3 brothers. Do you remember those WWJD bracelets? I thought to my self later that day. What if Jesus fartsacked? He knew ahead of time that he was going to be executed that day. He knew how hard it was going to be. He didn’t say “I’ll wait another 2,000 years when the death penalty is easier to handle”. He did the “hardest” thing for the people he loved. Who am I too say “It’s too cold outside” or “I’m too tired” or “Today’s Q is too hard” or any other excuse I can think of.

We don’t do this because it is easy. We do this to better ourselves, but more important, to support one another. That PAX in the dirt next to you may need encouragement. The Q definitely needs your support. He worked hard to put that workout together. The circle of trust needs your input. When 2 or more are gathered, the Lord is present. LET’S make it MORE. Let our voices be heard. Be the HIM you were called to be. Be there for your Brothers. Remember, Jesus didn’t fartsack.

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

/ f3ping / Leave a comment

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 

The Forum – 6/7/2018 – Plank Walk

/ f3ping / Leave a comment

15 PAX took on some hills climbs and were introduced to the plank walk

Warm Up

SSH x 30

Willie Mays x 14

Merkins x 20

Squats x 40

Merkins x 20

1 Lap Indian Run (2 groups)

10 Burpees

Quadraphilia x 4 on hill

   Do 10 merkins after each

Bear Crawl up hill x 4

   Do 30 LBC’s after each

Crab Walk up hill x 4

   Do 15 sit ups after each 

Mosey to tennis courts 

Plank Walk across 4 courts

Plank Walk across 2 courts then sprint 2 courts

Plank Walk and sprint alternating courts with 10 merkins between alternating 

Plank Walk and burpee hop on alternating courts with 5 merkins between alternating then sprint 2 courts then ten merkins

Tennis court sprints

10 burpees

10 Merkins

Flutter kicks x 20 in cadence

American Hammer x 20 in cadence 

Plank to “An Innocent Warrior”

Sunrise Stretch

The Spartan 3/19/2018

/ pdruhan / Leave a comment

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

 

 

 

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

No Theme

/ f3barneyfife / Leave a comment

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.

79177ddec01eb5b412caaac38d8e9521--don-knotts-funny-ha-ha

 

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.

Foggy Forum Fun For F3 Fanatics 12/29/17

/ sbperlisgmailcom / 1 Comment

14 PAX posted on Tuesday in the 60 degree gloomy fog – two days before the winter solstice.  A lot of guys were looking extra cheery this time of year.  Workout was as follows:

Warmup:

SSH x25

Imperial squat walkers x25

Little baby arm circles x15 (reverse it x15)

Black snake Indian run on track around the baseball fields

Mosey to tennis courts for……………

THE THANG:

BLIMPS (acronym – see below)

Burpees x20

Lunges x30 each leg

Imperial walkers x40

Merkins x50

Plank jacks x60

Squats x70

In between each BLIMPS workout, we do a suicide run the width of the four tennis courts.

Count off into groups of four, recover and mosey to baseball field.

Home plate does 50 plank jumps

1st base does 50 WW1 sit-ups

2nd base does 50 squat jumps

3rd base does 75 merkins

Each group completes the exercise at all bases and reverse bear crawls from one base to the other in between exercises.

Mosey back to parking lot

Name-o-rama, announcements*, CoT

*Fife brought to our attention that it is probably best that we stay OFF of the baseball fields for future workouts.  The Forum has been good to us – let’s be good to it.

 

 

Peaches Schoolyard Fun – Dec. 21, 2017

/ f3peaches / Leave a comment

28 PAX at The Vulcan AO

  • 0.9 mile jog for warm up to Shades Cahaba Elementary through tunnel under 31
  • Circle:
    • 25 Side Strattle Hops
    • 20 Merkins
    • 20 Prisoner Squats
    • 20 LBCs
    • 20 Ray Lewis’
  • Hill Sprint -> 10 burpees -> Recover walk down
  • 10 burpees
  • Hill Sprint -> 10 mountain climbers -> Recover walk down
  • Field Work:
    • 25 yard High Knees
    • 25 yard Backpeddle
    • 25 yard Walking Planks to your right
    • 25 yard Walking Planks to your left
  • 0.9 mile job back to Homewood Central Park
  • Circle:
    • 30 Prisoner Squats
    • 25 Big Boy Sit-ups
    • Stomach Roll right and left to sop up the mud/rainwater
    • Plank to Right Side Plank/Hip Thrusters back to Plank to Left Side Plank/Hip Thrusters back to Plank to forearm Plank and back
    • 10 Bobby Hurleys

Name-o-Rama and Announcements