The Torch – 7/3/18 – Pull ups? Yes we do Pull ups

WARM UP – Willie Mays, Little Baby Arm Circles x 30, Kick backs for 25yds, 10 Side Straddle Hope, High knees for 25yds, 10 Side Straddle Hops, Karaoke both legs 25 yards

 

MAIN WORKOUT – Run 25yds 10x Burpees, Run 25yds 20x Mountain Climbers, Run 25yds 10x Squat Jumps, Run 25yds 20x Merkins, Plank wait for all to finish.

Mosey 600yds to Playground.

20x30x40 of Pull ups, Box Jumps, Merkins.  LBCs for 30x while waiting.

Mosey 600yds back to field.

Run 25yds 7x Burpees, Run 25yds 14x Mountain Climbers, Run 25yds 7x Squat Jumps, Run 25yds 14x Merkins, Plank wait for all to finish.

Mosey 600yds to Playground.

10x20x25 of Pull ups, Box Jumps, Merkins.  LBCs for 30x while waiting.

Mosey 600yds back to field.

COOL DOWN – Kick backs for 25yds, 5 Side Straddle Hope, High knees for 25yds, 5 Side Straddle Hops

STRETCH with Core Work at end

COT, 3 FNG naming, Devotion, Lead on 3.

Great job PAX, thank you for allowing me to throw in some Pull ups.  Happy 4th!

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

Vulcan Run…..Part Deux

The maiden Vulcan Run on the 4th of July was such a success that Barney Fife suggested an encore performance to be documented for a resident film/photography group.  We kept these plans under wraps as YHC wanted to ensure a large group of PAX….

Fast forward to the gloom of The Vulcan (AO) at 0630hrs and numerous PAX (25 in all) answered the bell to break out of holiday mode.  YHC noted an increase in temperature and humidity from the 4th of July….amazing how much of a difference one hour later in the morning makes.  Time for PAIN….

THE THANG

SSH x 30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

YHC announces to the PAX that today we would re-summit Red Mountain to the Vulcan park.  Several groans arose from the PAX and continued to a crescendo when YHC added that this time we would be dividing into groups and “indian-running” the initial mountain ascent!  Nonetheless, count off, divide up and away we go!

Pain Station 1
Dive Bombers x 20

Flutter Kicks x 30

Pain Station 2

Decline Merkins x 30

Big Boy incline sit ups x 30

Pain Station 3

Close grip Merkins x 20

LBCs x 30

Pain Station 4

Curb Merkins x 30

Elevated Flutter Kicks x 40

 

Things getting tough at this point, as the last 1/4 mile of ascent is straight up to the peak of Red Mountain.  PAX are pushing through, leaving no one behind and flags are held high!  SUMMIT!  Camera crews are in position and Fife has his own toy, a drone, at the summit to capture the moment.

 

Summit Pain Station

Diamond Merkins x 20

Flutter Kicks x 40

Dive Bombers x 20

LBCs x 30

Merkin Plank waterfall

 

Back down the mountain….

Pain Station 5

Wide grip Merkins

Flutter Kicks x 30

Pain Station 6

Get in the ditch, ditch merkins x 20 (harder than it sounds)

Pain Station 7

Wall Sits – 1min

Inverted Wall Merkins x 15

Pain Station 8

Dive Bombers x 20

Flutter Kicks x 40

 

Back at the AO now, all PAX accounted for and several really pushed themselves to get through this one today!  Proud of the effort!

Finished it off with a quick set of 15 Burpees and COT.  Men GOT BETTER today!

Welcome to the crew FNGs Whistle, Edge, and Terrier!

YHC,

SCAM

 

 

 

. . .And then there was Birmingham

More than a year in the making, F3Birmingham exploded on to the scene Saturday with 20 pax present, 14 of whom were FNGs. #TClaps to BarneyFife and Scam for putting a solid EH on their city leading up to the launch date. Mad props to Cheddar for making the trip down from Charlotte to make sure his buddy (now known as Mini) posted.

Conditions: Surprisingly sunny and about 50* – perfect weather for a launch!

The disclaimer was issued followed by a quick demonstration on how we count in F3. We then got down to business.

CoP

  • Merkins x 10 IC
  • SSH x 20 IC
  • Merkins x 9 IC
  • LBAC x 20 forward IC
  • Merkins x 8 IC
  • LBAC x 20 reverse IC
  • Merkns x 7 IC
  • Freddie Mercury x 20 IC
  • Merkins x 6 IC
  • Squats x 20 IC
  • Merkins x 5 IC
  • LBCs x 20 IC
  • Merkins x 4 IC
  • Flutter Kicks x 20 IC
  • Merkins x 3 IC
  • Mountain Climbers x 20 IC
  • Merkins x 2 IC
  • Imperial Walkers x 20 IC
  • Merkins x 1 IC

Mosey over to Y in the sidewalk near Oxmoor

  • Ski jumps side to side x 20 IC
  • LBCs x 20 IC
  • Ski jumps back and forth x 20 IC
  • Freddie Mercury x 20 IC
  • Rinse and repeat
  • Quick break the rinse and repeat two more times

Mosey over to the grassy area near Oxmoor

  • Break into 2 groups of 7 and one group of 6.
  • Group 1 Bear crawl to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Group 1 duck walk to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Rinse and repeat for about 10 minutes
  • Quick 10 count
  • Group 1 crawl bear to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Rinse and repeat for about 10 minutes

Mosey across the bridge to the #GrassyKnoll

  • Refresher on how to count
  • YHC’s trademark burpees OYO (Relax – it was just 10)
  • Asked for a couple of volunteers and we did some more burpees (Really?!?!?!) and some flutter kicks.

Countorama went off without a hitch. These boys in Birmingham learn fast!

Nameorama was wholly entertaining from start to finish! More on that in the Moleskin. . .

F3 is not aligned with any religion. Every F3 workout ends with a ShoutOut where the Q can share a quote, say a prayer of his choosing or do nothing at all. YHC, as a Christian, offered a Christian prayer. All the Q asks is 30 seconds of respect and will return that respect to other Qs. Aye.

NakedMan MoleSkin

  • YHC had the mini van all loaded up and ready to go. “Let’s take the fast car,” says Fife. A hot new Porsche with lots of open road between the house and the AO. Yes, I’ll take 2. “Absolutely,” I respond. The ride was everything my overactive imagination dreamed it would be. Then, as we eased into a parking spot, I said, “I left the flag in the van.” It was then a VERY good thing we brought the fast car.
  • The general consensus of the pax was that the day after Cinco de Mayo is a tough day to launch a morning workout group.
  • As temps warmed up, so did the mumblchatter.  As we were beginning the workout, from somewhere among the gathered pax, YHC heard, “This guy is leading the workout? He looks about 8 months pregnant.” (Editor’s Note: This is not an unfair description.) Heard later, during the crawl bears, “He moves pretty well for a pregnant man. If he keeps up all this bear crawlin’, that baby is liable to slip on out right here in the park.”
  • Some great Nameorama for a bunch of FNGs. YHC’s two personal favorites: enjoys rucking > Backpack > FannyPack. Immigration Attorney > Border wall > TheDonald
  • Then there was this fella who told us about his own personal three Fs. One of those earned our WarDaddy the name Rabbit.
  • This is a solid group of guys that looks ready to share #TheSolution with the city of Birmingham and the entire state of Alabama!