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


  • Incline Merkins – 25
  • Dips – 43
  • Incline Merkins – 20
  • Jack Webb (Merkins @ 5 & 10 intervals)

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

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


  • 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.



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.

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


  • Star Plank
  • Merkin Waterfall (5 to 1) – 15 total

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

31 Flavors

Saturday, November 4, 2017
The Vulcan

Here is a recap of the crazy 31 Flavors workout at the Vulcan. Following a record turnout from the pre-workout ruck, several PAX helped YHC get this overly elaborate shenanigan setup. 31 cones were in place in 2 long parallel lines (designed to make conversation easier during this circuit type workout). Before each cone lay an index card indicating the exercise to be performed and workout tool. Tools included dumbbells, a round river rock, jump ropes, kettle bells, a burpee stick, a ruck plate, a pumpkin, etc.

Following a short warm-up (Arnold says: must take care of the shoulders) and a two-lap mosey of the park track, 35 PAX set up on the cone-marked workout stations. We definitely looked like a bunch of crazies trying to save money by avoiding a gym membership. Perhaps we are. At the end of the long rows of stations was the command position – the simple squat station. The guy on the squat station controlled the tempo as PAX were instructed to perform their stations exercise until commanded to MOVE by the man on the squat station.


Thanks to Sparrow for requesting that this be documented in a photo.

And that’s how it went down. PAX rotated clockwise to the next station on command to move and save for a few begged for (really) “20 counts” the fun went non-stop until the clock ran out. And yes… YHC played music. You’ve got to have music for a stationary F3 workout (that should be a top 10 rule). As some PAX have already explored, the more unexpected the music – the better (call it part of the “pain”).

I haven’t seen a large group of PAX laughing so much in a while. This workout has a touch of the ridiculous. Hopefully, there was profitable work in it as well. Name-o-rama…FNG naming (welcome Bumble Bee, Mr. Ed and Rambler)…a couple of announcements including an upcoming charity run…and Blue Angel closed things out with a prayer.

31 Flavors, or Gloom’s Gym, or whatever it is to be called, this madness will be improved upon and reprised as it was – at least to YHC – a fun change of pace.

HAVE FUN out there,

– Fife


Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer

October 7, 2017 – The Vulcan

Pre-workout RUCK
A record 11 PAX +1 took the 50-minute R/T walk just past The Vulcan statue. The +1 was on-duty Officer Kitt, who pulled up on us in the parking lot, asked what we were up to, and after about 2 seconds of thought (really) announced to this group of strangers “I’m coming”. Before we knew it, he pulled a tac vest (his weight) out of the back of his Tahoe and headed up the road with us. Kitt turned back after a while and apparently ran (in uniform) at full speed across the park field coming suddenly upon straggler Bird Dog in the darkness. Kitt transported Bird Dog in his patrol vehicle up the road at high speed to the marching PAX.

(not pictured: Slumlord)


Warm Up

(Breeze takes down one of three shovel flags…PAX pays the price with F3 Birmingham’s flag down penalty – 20 O.Y.O. burpees)
IC Side Straddle Hop
IC Should Rotations Each Way
IC Shoulder Taps
IC Hello Dolly
IC Single Leg Merkins
IC Alabama Ass Kickers
IC Sumo Squats

Orienteering (not exactly, but the best way I could think of to describe it)
YHC + 4 other Q’s selected on the spot, each took (5) 6-man teams to different locations within a 2-mile R/T from Homewood Central Park. Each Q was handed an index card with his team’s destination and the work to be done along the way.

Homewood Board of Education Building
Spring Park (it does exist!)
City Hall
Piggly Wiggly
Trak Shack

On the way to destination AND on the way back, all on each team must complete:

50 Merkins
100 foot Bear Crawl
50 Squats
15 Burpees
50 IC Ray Lewis

At destination teams were to do an exercise of the team’s choice. The index cards also had 4 “get to know you” type questions to ask of the team members. YHC wrote up all of this voodoo, carried our team’s laminated index card and somehow forgot about the questions at the bottom of the card. Nice. But our team’s chatter was good, so the time still seemed well spent.

F3 Birmingham’s Scotty welcomed the PAX to the COT with bag pipes (video here), announcements, prayer requests, and prayer by Blue Angel.  Welcome FNG Halftime.

As always, it is a privilege to Q an F3 Birmingham workout and a pleasure to do so on Saturday at The Vulcan.

Thank you,

– Barney Fife