9/30/17 – Duck Walk Jousting

YHC (Happy) has put his legs up and is watching football; basking in the soreness that comes with pushing oneself for a full hour of cardio and musculoskeletal pain. This workout was pre-empted by a pre-workout ruck up to the Vulcan (1.5 miles each way) performed by Fife, Fanny Pack, Cocky, Commie, the Donald, Happy, and Default. Upon return, YHC was warmed up and raring to get started.

Warm-Up

SSH – 20

Ray Lewis’s – 20

Imperial Walker’s – 20

Squat’s – 20

Mountain Climber’s – 20

At this point, we counted off and discovered that we had a group of 42 men looking to get swoll and improve themselves a bit. We split into 4 semi-equal groups and decided to Indian Run down to the hill leading to Homewood Middle School (3500 feet). To make it interesting, each group did 20 Merkins at each stop sign encountered between the Mothership and the Hill (5 stop signs, I think). We encountered multiple runners from the Birmingham Running Club running against our current of manliness, but persevered. Group 4 (my group) was the last group to make it to the base of the hill, so for punishment we did 20 Burpees at the base of the hill. We then proceeded to do a Jacob’s Ladder with Burpee’s and Big Boy Sit Ups adding up to 21. To be fair, Groups 1 and 2 got the short end of this stick as they started with 21 Burpees up top and we had to stop about half way through the exercise secondary to running out of time.  We then regrouped and did Indian Runs back to the Mothership. A point of self-criticism, I thought that these Indian Runs would be a little more disciplined and tight, instead we had a chaotic mad dash back to the security of our origination park. We planked while we waited for the sixes that headed up the rear. Once we had regrouped, we did a set of 10 Jack Webb’s. With arm’s appropriately gassed, 20 squats were followed by 20 Burpees since the Gloom Mountain flag hit the dirt.

Sensing that the morale of the Pax was beginning to wane, I decided lead the group in the first duck jousting battle royale. The men lined up and duck walked to the middle. Every man was for himself and the last man standing was none other than Pickle (It was a tough battle between him and the Donald at the end). Those men that had previously been vanquished held a plank while we watched the two epic combatants lay it all on the line. We Mosey’d back to the flags and finished the work-out with a round of Mary. Flutter kicks, Big Boy Sit Ups and American Hammers.

Work-out Ended

Name-O-Rama, welcomed 4 FNG’s (Tater, Spreadsheet and two whose names I can’t remember at the moment)

COT

Coffeeteeria – 17 guys showed up, a record for us.

BHam PAX Visit the Surface of the Sun

sun

7/22/17

The difference in summertime temperature between 0530 and 0630 is much discussed. I don’t know what the exact temp was on this sunny Saturday morning at The Vulcan, but afternoon’s heat indices are expected to reach 105 to 107. With an official heat advisory in effect, it was a HOT HOUR at The Vulcan. If you catch my mug at the end of this video name-o-rama I looked the worst of the bunch.

With 2 FNGs (Pilgrim and Elmer), a refugee in from the metropolis of Dallas (Plus One), and 22 local PAX, we got on with it…

WARM UP

  • IC (“in cadence”) Side Straddle Hop
  • IC Imperial Walker
  • 20 SC (“single count”) Merkins
  • 25 LYBs OYO (little baby crunches on your own)
  • IC Head Taps (like an alternating shoulder tap, except tap the back of your noggin)

THE THANG

(at the Amphitheater)

  • 15 SC Decline Merkins
  • 15 SC Dips
  • 10 SC Decline Merkins (good form…its only 10!)
  • 10 SC Dips
  • 20 Steps ups for each leg OYO
  • 20 IC Incline Merkins

THE SWITCHBACK (is back)

We’ve done this before.  YHC (your humble correspondent) found it a bit easier than last time, but it is tough.  In a single file slow moving line, we bear crawled down across the first amphitheater seat, make the turn, up to the next row and on again until the top was reached.  The PAX did low flutter kicks at the top while waiting for the 6 to arrive.

THE 700 CLUB

I have to admit… I liked this one.

The specs:

  • In a 4-man team, collectively complete the following,
  • 200 Merkins, 200 Prisoner Squats, 200 Dips, 100 Burpees (700 total reps for team to complete)
  • (7) lap run of “main loop” at the park (1.45 miles total… I measured it with GPS before the workout)

Teams were free to do all of this in any order they chose, as long as they stayed together as a team.  Since teams would certainly complete this at different times, direction was given to stay in teams afterwards and continue with additional exercises of each team’s choice until the end of the workout period.  I planned this intentionally with the goal of some bonding time in the small groups.  I hope some enjoyed that aspect of it.

With 4-5 minutes left we circled-up around the flags and PAX were called up to direct us in an exercise.  We were put to work by Rabbit (who needs to Q soon!), Saluki, and maybe one other.  Grundl closed out the workout for us with a nice cool down selection:  Burpees.

COT

Welcome FNGS: Blake Roberson (“Pilgram) and Paul Darden (“Elmer”)

Announcements:

  • Q School led by Scam coming up (full details to come)
  • Rabbit mentioned the plan for an upcoming AO in Mountain Brook
  • Prayer Request: Bruce Rem (sp?) battling pancreatic cancer

We were led in a pro-style prayer by Saluki.  Approximately 10 PAX headed over to Octane for Coffeteria.

MOLESKIN

It is a privilege to Q an F3 Birmingham workout at The Vulcan.  YHC had a “nice little Saturday planned”.  Thanks for coming out.  Always be head locking.  Find the Sad Clowns out there.

See you in the gloom,

– Fife

. . .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!