Spartan Waterfalls

Pushing yourself is always easier when you have other men alongside. The Spartan AO (19 PAX, including FNG’s Budget and Pontoon) started with a few usual warm-ups and a merkin and burpee waterfall. Back-to-back waterfalls is a good way to start off pushing.

We took an indian run to the Western Supermarket, taking a mid-run break to add a couple of more waterfalls (plank jack and American hammers). Navigation notwithstanding, the parking lot at Western is an ideal playground for a Dora.

Q learned the lesson that 100 burpees is a lot more than it sounds. We followed that up with 200 merkins and 300 squats. Lot’s of hard breathing and complaints, but all the men pushed through and got better. I want to call out Froggy, who always seems to run faster than most.

After moseying to the athletic field, we began a rotation of exercises with sprints in-between. Q challenged the PAX to lead an exercise each, and the PAX stepped up, specifically Dispatch, Skeletor, Ping, Rabbit and Pilgrim. The goal was to give a little variety and give some fresh challenge to the PAX. I think Ping (fire drills) and Skeletor (flutter-kick pyramid) win the award for bringing the most pain.

After that, COT and naming of two FNGS made a for a strong finish. Rabbit encouraged the PAX to step up and Q, but as punishment for our lack of initiative, Scam is Qing on Wednesday.

The Spartan 3/21/18

18 PAX posted at the Spartan and did the hard thing for a hump day workout.


  • SSH x30
  • Willie Mays x20
  • Prisoner Squat x30
  • Burpie x10
  • Ray Lewis x20
  • LBC x40

Mosy to parking deck:

2 sets:

  • Box Jumps x20
  • Dips x20
  • Decline Mercan x15
  • American Hammer x20

Mosy to Canterbury Park and Indian Run back to MBE field. Circle up around flag:

All PAX in plank position and remained in plank position for next 2 exercises:

  • Plank jacks x20
  • Shoulder taps x20

PAX partnered up for cone drill. Cones every 25 yds +\- length of field. At each cone partners did 10 Patty Cake Mercans on way down and 15 Bog Boy Sit-ups with fist bump on way back.

  • Bear crawl to cone #1
  • Frog hop to cone #2
  • Crab walk to cone #3
  • Duck walk to cone #4

Next exercise was partner carry:

25 SSH carry partner to cone #2, 25 SSH swap carry partner to cone #4 , 25 SSH sprint to Flag

Finished with:

  • cockroach x20
  • Burpie waterfall

Mosy back to parking lot


  • Announcements
  • Name-o-roma
  • Welcome FNG Speedo
  • Prayer
  • 1-2-3 Lead

Posted PAX- Juice, Tarbaby, Edge, Skullbucket, Froggy, Elvis, Zacheeus, Skeletor, Elmer, Quickcrete, Rabbit, Speedo, Breach, Mullin, Dispatch, Harbaugh, Birddog.

Men got better.



The Spartan 3/19/2018

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.


  • 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






Block Party – The Spartan – 2/19/2018

Given the recent warm weather and approaching spring break, YHC decided it was time for the Spartan to undertake some body sculpting via the lifting of heavy objects. With 20 cinder blocks in tow, YHC showed up to MBE to find a robust number of PAX punctually awaiting an AM beatdown. And they kept coming. 21 PAX eventually posted on this damp but temperate morning at MBE. A record for the Spartan to the knowledge of YHC. And one more than anticipated. Thanks to those who generously donated some of their curls and presses to their fellow cinder-block-less PAX.

Warm up

  • SSH IC x 20
  • Straight leg stretch – Left of right/right over left
  • Imperial Walkers IC x 20
  • Plankjacks IC x 20

Distribution of coupons (28.4 lb cinder block)

Mosey to MBE field

  • Block Webbs – Swole brother of Jack Webb – Incline merkin on cinder block (CB) then shoulder press from knees: 1:1 ratio, start 1:1, then 2:2, and so on – we made it to 8:8 which was to exhaustion for YHC (will work on this and aspire to 10:10 next time the blocks come out)
  • Flutter Presses – Flutter kicks IC to 5 with CB on chest; then five presses with CB, maintains six inches position while pressing beginning on second set. Can’t remember how many sets we did, I think 4.
  • Colt 45s – Curls: start at flex position go down to 90 degrees, do x reps; go to bottom or extending positon then go up to 90 degrees, do x reps; then full curl for x reps; did 5-5-5, 10-10-10, and 15-15-15.

Mosey back to MBE parking lot

Cinder Block COBRA

  • C – Curls
  • O – Overhead Press
  • B – Block squats
  • R – Run: ran length of MBE parking lot
  • A – Abs: Big boy situps
  • Did sets of each exercise as a circuit for 10, 15, and 20.

Cinder Block Shuttle Run

  • PAX number 1&2 and form two lines 10 yards apart. First PAX from group 1 does the shuttle run by picking up a CB at the other groups line, returns CB to his line, then retrieves the second CB, then returns brick to his starting spot. Meanwhile partner is doing 10 burpees. PAX from group 2 finish burpees then do shuttle run while PAX from group 1 do burpees. Rinse and repeat x 3.

Return CBs to truck and circle up

  • Merkin waterfall – 3 rounds adding one merkin each round while all hold plank position
  • Flutter kicks IC x 40






Peaches Schoolyard Fun – Dec. 21, 2017

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

12/13/2017 The Spartan – Less Cold, More Bern

9 PAX posted on a cold Wednesday morning at The Spartan. Conditions were brisk with a temp of 27 degrees at start time. With clear skies, @f3birmingham PAX were treated to a couple of shooting stars during warmup flutter kicks and things got uglier from there.

PAX: Nova, Breach, Dispatch, Slumlord, Wildfire, Elmer, Milkman, Rabbit, Skeletor (YHC)


  • SSH x 20
  • Straight leg stretch RoL then LoR
  • Prisoner squat x 20
  • Imperial walkers x 20
  • Flutter kicks x 20
  • Merkins x 20

Mosey to flag at MBE

  • Dips x 30
  • Decline Merkins x 30

Mosey to Derm hill:  Bernie’s Ladder – Rip off Jacob’s ladder. Bernie Sanders (backwards run) up hill with increasing number of exercises each time PAX return to the bottom. YHC considered doing incremental climbs up Derm hill to simulate the ladder but in the end decided to go full hill each time = quads melted.

  • Up hill then down : 10 burpees
  • Up, down : 20 merkins
  • Up, down:  30 Shoulder taps (both shoulders = 1)
  • Up :  40 LBCs with ab kicker of 30 flutter kicks and 6 inches hold bonus.
  • Down: 30 Shoulder taps
  • Up, down: 20 merkins
  • Up, down: 10 burpees

Mosey back to MBE parking lot

  • Merkin waterfall – add one merkin each round while holding plank- total 6 rounds
  • Brief Mary to finish – Flutter kicks, protractor, six inches.



Thanksgiving Monday Blues

16 PAX posted the Monday after Thanksgiving and the IRON BOWL for a typical Slumlord BEATDOWN.  To give kudos to the Auburn win, all exercises were performed to 26 counts while resting on the 14 count.


SSH x26

Imperial Walkers x26

Mountain Climbers x26

The Thang:

One mile indian run to Western Supermarket

Burpee tabata x26 (13 minutes of burpees – 20 seconds on and 10 seconds off for a total count of 26)

Flutter kicks (x26)

Parking lot sprints (x26)

Mosey back to MBE:

Circle up

Alphabet (lay on your back and extend legs straight out, spelling the 26 letters of the alphabet with your legs)

Nam-o-rama, announcements, CoT

11/15/2017 – The Spartan – Kamikaze

13 PAX posted on Milkman’s VQ.

PAX: Slumlord, Juice, Happy, Blue Angel, Bam Bam, Wildfire, Skeletor, Pothole, Elmer, Guy, Rabbit, Commie, Milkman (YHC)
Warm Up Circle –
  • SSH x 30
  • Ray Lewis x 20
  • Raise the Roof x 20
  • Prisoner Squat x 30
  • LBCs – x 30
Mosey around elementary school once and stopped at wall.
Exercise Set Against the Wall
  • Wall Sits –  45 seconds
  • Dips x 15
  • Decline Merkin x 15
  • Wall Sits –  45 seconds
  • Dips x 15
  • Decline Merkin x 15
Mosey to the Football Field
PAX partnered up and performed an exercise that is a combination of Doracides and a Lazy Dora. One partner sprints a goal-line to goal-line suicide (back and forth increasing in 20 yard intervals), while the other partner not running performs an exercise until the other partner completes the suicide.  When both partners have completed suicides, the PAX catch their breath by performing a lazy dora where the PAX switch out performing  ab exercises up to a given amount while the PAX “resting” stays in plank position.  For reference, I’ll call this exercise the Kamikaze.
Kamikaze #1
  • 100 yard suicide – Merkins
  • 200 American Hammers (each partner completing 25 at a time)
Kamikaze #2
  • 100 yard suicide – Prisoner Squats
  • 100 Freddie Mercurys (each partner completing 25 at a time)
Kamikaze #3
  • 100 yard suicide (this time instead of just tapping the line when turning around during their run, the PAX were required to do a burpee – 8 burpees total) –  Plank
  • 200 LBCs (each partner completing 50 at a time)
40 yard bear crawl
COP –  flutterkicks x 30 (held at 6 inches for 10 second countdown as the finale)
Name-o-rama. Announcements. Prayer.  Dismissal.
 –  Milkman

11/8/2017 – The Spartan – Lazy Wednesday

9 PAX posted on a gloomy Wednesday morning. Temp in the mid 50s. Damp parking lot at MBE. Perfect morning for this small but elite group of @f3birmingham PAX to get better.

PAX: Bagman, Blue Angel, Wildfire, Elmer, Milkman, Rabbit, BamBam, Skeletor (YHC). Welcome FNG U-Turn


  • SSH IC x 30
  • Straight leg stretch LoR then RoL
  • Cherry picker IC x 10
  • Ray Lewis IC x 20
  • Merkins x 20
  • Mountain Climbers IC x 20

Quick mosey to Derm Hill

Body Builders x 15? (YHC had a difficult time keeping up with this 8-count cadence and the number of cycles performed- will work on this)

Bernie Sanders up Derm Hill – felt it.


  • Flutter kicks IC x 20
  • High flutter kicks IC x 20
  • Dolly IC x 20
  • LBCs x 30
  • Namaste interlude with Plank leg raises and side planks
  • BBCs x 30
  • Finish with 6 inches hold to complete 6 minutes

Mosey to MBE Field

Lazy Dora: Partner up.

  • 50 Burpees: Pt 1 does 5 burpees while pt 2 hold squat; switch until 50 are complete
  • 100 Merkins: Pt 1 merkin x 10, pt 2 holds plank; switch until complete
  • 200 LBCs: Pt 1 LBC x 20, pt 2 holds 6-inches; switch until complete

Wheelbarrow suicides: Wheelbarrow 10 yards, switch with partner, 10 yards back; switch, wheelbarrow 20 yards; switch, wheelbarrow back 20 yards.

  • 100 Freddie Murcury (Bicycle sit-ups): Pt 1 x 20, pt 2 plank; switch
  • 50 Air-squats: Pt 1 x 5, pt 2 holds squat

Bear crawl out 20 yards, back 20, run to flag.

Mosey back to parking lot with quick Burpee retribution for earlier flag mishap.

Announcements: F3 Christmas party 12/8 hosted by WILDFIRE. Bring wives and 2.0s. Drinks and apps provided by the good folks at Interior Elements!

Name-o-rama. Prayer. Dismissed.


10/26/17 Vulcan Vision Quest

22 PAX braved the Vulcan AO’s first temps in the mid-40s and the predawn darkness to post in the gloom!  It is staying dark in the morning for one more week before the Daylight Savings Time transition next week.  YHC is thankful for the dedication of these men who motivate each other.  What a great feeling it is to GET BETTER together as we sharpen each other!

PAX:  Wildfire, Peaches, Ponyboy, Gomer, Dispatch, Bluegrass, Walk on, Drought, Spreadsheet, Breach, Cocky, Slumlord, Elmer, Sparrow, Skeletor, Pilgrim, Zaccheus, Bagman, Dad Bod, Schilling, Hi-Viz.

FNG: Cameron Daniel (Outlier)


Side Straddle Hops x 30; Air Squats x 30; Merkins x 30; Little Baby Crunches x 30; Flutter Kicks x 30

Double Applesauce Indian Run to Dawson Church and back (love running with the shovel flag!)

The Thang:

Dora 1-2-3; Partner up and have one partner perform the first exercise while the other partner sprints 50yds and back.  Continue performing first exercise to completion as cumulative between partners.  Then move to 2nd and 3rd exercise, maintaining sprints in between reps.  100 Merkins, 150 LBCs, 200 Air Squats.

At the Stage:

Decline Merkins x 20; Dips x 20; Step ups (20 each leg); Incline merkins x 20; Dips x 15; Box Jumps x 10

Finish up:

Merkins x 15; Flutter Kicks x 20 – hold 6″ to finish; Fire Drill (high knees ’till Q screams “fire!” then hit the deck, roll left, one merkin, roll right, one merkin, back up) x 4


Q was inspired this week to reflect on his primary calling (what is the “why” behind everything I do?), and invited PAX to do same.  When primary calling is clear, then the secondary calling (or “what” we do everyday) becomes more focused and impactful!