The Pentagon 10/3/18

You want to get better?  Then show up and do the hard thing.  12 PAX and one FNG (Southern Spice) took advantage of the warm temperature and thick dew to complete the Pentagon challenge.  The goal was to make sure folks kept moving with limited down time.  Who wants to stand around when there is work to be done?

Warm Up

  • Mountain Climbers – 25
  • Moroccan Night Club – 25
  • Plank Jacks – 25
  • Imperial Walkers – 25
  • LBCs – 30 (OYO)

The Pentagon

Five cones spaced 40 to 60 yards a part.

  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 2
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 4
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 5
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 2
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 4
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 5
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 2
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 4
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 5
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30

Totals

  • SSH – 300
  • Sumo Squats – 300
  • Merkins – 300

Sprint – 1,000 yards (end to end of Patriot Park)

Finale

  • Iron Hulks – 7
  • Superman

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

9/11 Merkin Waterfall Tribute

If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3

Disclaimer

Warmups – SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20

Indian Run to Overton Park in 3 separate groups with 40 sumo squats worked in.  Safety measures were observed for the safe passage of pax across intersections.

At Overton Park – clock merkins x 10 at each time (12, 3, 6, 9) x 2 (80 merkins total with abs in between)

We attempted clock situps and it was a fail – pax sliding down the hill, awkward arms, legs, just a total fail – will not do again.  For 2nd round, we did Flutter kicks x 10 at 12 o’clock, and 20 at 6 o’clock

Moved to Overton Road across the street, Lunged down the hill and Tim Hendricks (crawlbear) back up the hill – this was very hard so did not repeat.  2nd round was lunge downhill, forward bear crawl/crab walk back up.

Buddy mosey back to the park while sharing prayer requests during the mosey.  If you are still reading this, the thing that keeps me coming back to F3 is the bond among the men – the only way to make that meaningful is to allow times to actually share our lives with eachother.  Forced sharing is so important for us men as we do not share if given the choice not to – done with editorializing now.

Dips x 50 (5 count between sets of 25.

Abs – The 100, Windshield wipers x 10, BB sit-ups x 40

Merkin waterfall 16 and 1/2 rounds to total 2996 merkins (36 Pax x 83 merkins each), the number of lives lost on September 11, 2001.

COT

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.

The Vulcan – 7/12/2018 – Mowers Made Us Modify

27 PAX, including 2 FNG’s, hit the pavement for some Dora’s with Ping.  Welcome Stan and Cat Lady.

Warm Up

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Squats x 35

Merkins x 25

 

2 Lap mosey 

Dora – Sprint slab by amphitheater

50 Burpees

100 Merkins

150 Dutch Skaters

200 Delivery LBC’s (wide leg)

250 Raise the Roof

300 American Hammers

350 High Knees

30 Burpees 

 

Plank to “can’t wait to be king”

10 Burpees 

Lt. Dan & The Death Star – 6/30/18

16 PAX and 1 FNG (Riff) showed up for a pre-July 4th workout.  Weather was 76 degrees with 132% humidity.  The fact these gentlemen showed up to do the hard thing is a testament to F3.  Fun was had by all and along the way men got better.  As always, I tried to provide everyone their money’s worth with a total body workout.  Details below…

Warm Up

  • Willie Mays – 20
  • Right over Left – 10
  • Left over Right – 10
  • Ray Lewis – 20
  • Side Straddle Hops – 43
  • Freddy Mercuries – 20
  • Squats – 20
  • 4 x 4’s – 8

Mosey to Ridge Rd.

  • Lt. Dan from Mayfair Dr. to Roseland Dr.
  • Bernie Sanders from Roseland Dr. to Shades Park Dr.
  • Run from Roseland Dr. to Kensington Rd.
  • Lt. Dan from Kensington Rd. to Mayfair Dr.

Mosey to The Vulcan

Split into two teams

  • Death Star – 8 Cones where each team did 30 merkins individually for a total of 240
  • Dips – 43
  • Incline Merkins – 18
  • Dips – 43

Finale

  • Side Straddle Hops – 43
  • Star Plank
    • 1st PAX to drop – 10 Burpees
    • 2nd PAX to drop – 20 Merkins
    • 3rd PAX to drop – 30 Squats

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

 

Spartan – June 11, 2018 – Culver Road HILLS HIIT

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

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.

Froggy Merlot Splash

Circle of Pain:

SSH x25

Willie Mays’s’s’s’s x15

Ray Lewis x25

Merkins x25

Raise the Roof x 25

Little Baby Arm Circles x 30

 

The Thang:

Mosey to front entrance of Mountain Brook Elementary for two sets of:

Dips x20

Flutter kicks x25

Sumo Squats x25

 

Mosey to Western Supermarket for:

Sprint to one end of the parking lot, do PAX-led merkins or jump squats. Rinse and repeat x10. Froggy splashed merlot somewhere around set #6. Quickie duck walks like a speed skater. Some guy walked-on with us for about three sets, then darted off–maybe he’ll come back.

Bear crawl half of the parking lot, then duck walk the other half. Rinse and repeat x3

 

Mosey back to MBE for:

Flutter kicks x20

Box cutters x20

American hammers x20

Merkins till exhaustion

 

CoT

 

Quarter Pounder Challenge – May 16, 2018

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.

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.