Feb. 27 The VULCAN AO Peaches Beat Down

February 28, 2018 / f3peaches / Leave a comment

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!

9.14.17 – Vulcan

September 14, 2017 / f3grundl / Leave a comment

31 PAX

1 FNG – Bluegrass

PAX welcomed former F3 Tallahassee member, Cooter, via Tuscaloosa.

WARM UP –

SSH x 30
Merkin x 20
Squats x 30
LBC’s x 30
Imperial walker x 30
1 lap mosey

4 STATIONS –

Divided PAX into 4 groups. Each of the four cone stations required a different movement. For each station, there was a cash in of 10 burpees and a buy out of a 1 lap run around the track.

Station 1: 10 burpees, 30 squat jumps, 1 lap run
Station 2: 10 burpees, 20 block thrusters w/ CMU’s, 1 lap run
Station 3: 10 burpees, 30 lunges, 1 lap run
Station 4: 40 yd Farmer’s carry w/ 53 lb kettlbell for each team member. Plank when not performing FC.

SPRINTS –

40 yard gassers x 10

Spartan Men Fear No Rain

September 1, 2017 / f3barneyfife / Leave a comment

Under threat of rain storm, F3 Spartan men welcomed YHC in force with a total of 15 PAX present including Kudzu in from F3 Jackson. These men have themselves a solid AO in Mountain Brook, AL. The PAX size was great for a little Wednesday morning deck of cards workout.

Warm-up
IC Imperial Walkers
IC Shoulder Rotations each way
IC Side Straddle Hop
IC Shoulder Taps
IC Bicycle Crunches
20 – SC Leg Lift Merkins

The Thang
The Rabbit led us into the Village where we setup right on one of the grassy islands of Petticoat Lane. With the shovel flag planted and the men circled up for all of the morning traffic to wonder at, we got it done…

DECK OF CARDS
Clubs – IC Raise the Roof
Diamonds – SC Merkins
Hearts – IC Side Straddle Hop
Spades – SC Prisoner Squats
Jokers – PAX Choice (I remember one of them…the canoe thing, followed by flutter kicks)

After 624 reps without breaks we mosey’d back to base. YHC’s original plan was to double the count on the all of the Prisoner Squats, but even pushing quickly through the deck (which we did), we were short on time.

Back at Mountain Brook Elementary School, we quietly (homes right across the street) used the brick wall to run out the clock with dips, decline merkins and pike presses.

Announcements (I can’t recall what they were…even my own announcements) were followed by Wildfire sending us off with a solid prayer. YHC did offer a few words of encouragement and advice to F3 Birmingham’s newest AO. In short: make the workouts hard, but make sure that you have fun out there too.

Thank you Spartans. I’ll be back soon.

– Fife

Pain Poker with SCAM

August 2, 2017 / f3scam / Leave a comment

Noting a brisk note in the air the night prior, YHC decided to bring back an @F3Jackson favorite…..PAIN POKER.

Arriving at The Vulcan around 5:15, YHC observed what looked to be a disrupted ant hill of PAX progressing from parking lot onto The Vulcan green. Many of the PAX had seen YHC’s tweet of a deck of cards from the night prior and the anticipation had surely caused some sleeplessness with some.

Circle up and YHC asked for a count off to confirm what looked to be a NEW RECORD for Vulcan PAX. Sure enough, 32 PAX confirmed including 7 FNGs! New high water mark! Time to bring the PAIN!

THE THANG

SSH (4ct) x 30

Squats x 30

Merkins x 30

Flutter Kicks (4ct) x 30

Supermans (45secs) x 2

PAIN POKER rules:

PAX preform all exercises together. Number on card dictates number of reps, face cards progressing up from 10 (i.e., Jack is 11, Queen, is 12….ACES ARE ALWAYS HIGH!)

Spades=Burpees Clubs=Hand Release Merkins Hearts=Big Boy Situps Diamonds=Squats

After completion of assigned number of reps, PAX run 40yd gasser (if number on card 10 or greater) or 60yd gasser (if number on card 9 or less).

Rinse and Repeat for +/- 35minutes…..MEN WENT TO WORK!!! Lots of pain spread across the PAX faces as we progressed through the deck. Big time Kudos to Cocky, Peanut, Dispatch, and Namaste for leading the pack on most of the gassers! Got through about half the deck and YHC ensured the proper placement of plenty of face cards….especially those showing spades!

Back to circle for:

Dive Bombers (4ct) x 15

Flutter Kicks (4ct) x 45, mixed in “easy opens”

Finished!

Quick Nameorama and welcome to FNGs, Peaches, Needle, Strip Search, Breach, Neuter, Hugh, and Spew!

July 6th Church Street Shakedown

July 7, 2017 / dmurray92475 / Leave a comment

28 PAX showed up in THE GLOOM at THE VULCAN (AO) for YHC’s VQ, including five (5) FNGs. Those answering the call included Turnbuckle, Shank, Scam, Choo-Choo, Cinco, DuBose, Schilling, Gomer, Rabbit, Romeo, Sparrow, Pickle, The Donald, Commy, Rebar, Wildfire, Gold Bond, Quickrete, Pew, Saluki, Tommy Lee, and Cocky. FNGs (Doogie, Cowbell, Wilson, Wiregrass, & Skullbucket) were wide-eyed for the beatdown, but took the RedPill like a champ and stood tall in the end! Wiregrass was looking for the Triathlon training group and found THE ANSWER at THE VULCAN. Weinke was wielded and we’re off and RUNNING!

THE THANG

Warmups: side straddle hops x 30, squats x 30, merkins x 25, little baby crunches x 25, flutter kicks x 30, 1-mile indian run (2 lines) across creek and down “Church Street” past Trinity UMC to Dawson Baptist and back.

The Meat: All of the following done between 40 yard cones: lunge walk, frankensteins, wheelbarrow, station sprints with progressively declining number of burpees and squats at each station, starting with 10 and down to 1. Big props to SCAM (in Chippendale) for encouraging the PAX to finish the job. Mosey to stage.

At the Stage: Decline Merkins x 15, Dips x 15, Stepups x 20; Rinse and repeat all three again. The back to the SHOVELFLAG for 20 merkins.

ANNOUNCEMENTS: Videography on Saturday, 7/8/17 (6:30am) for F3 Birmingham – need a big presence – might get your mug on The Show!

Word: Group was encouraged to affirm someone today for something positive they are doing. Encouragement is a great thing that can freely be given by leaders who aren’t afraid to lead!

Thanks to all men who posted today!

YHC, Hi-Viz