The Torch – 10/16/18

24 PAX and 2 FNGs (welcome Skeeter and Gus Bus) got better and fought through a Bernie, Burpee, Merkin beat down.

Right out the gate in cadence we did 20 merkins, 20 Ray Lewis, 15 M.Phelps

We then Mosey’d with butt kicks 75 yards then did in cadence 15 mountain climbers.  We continued the mosey with high knees for another 75 yards up a hill and then 15 mountain climbers.  And this is where the fun begins.

We made a run to Bernie hill which consisted of dropping and doing 4 Burpees at every other light pole, 32 in total.  We partnered up when we reached the hill and did a Dora exercise of 100 merkins/200 squats, one partner does merkin/squat other partner runs backwards up the hill.

After Bernie hill we went back to where we started the Burpees but this time at every other light post we did two burpees.  The kicker was at every post we increased the merkin of each burpee from 1 – 8.  PAX appeared a little tired after this so we decided to rest the upper body.

We found a wall where we did a good wall sit, then performed donkey kick offs.  First set of 5 holding 5 on the wall, set of 10 and then 5 again.  PAX loved this one.  We then mosey’d back to the Flag.

We attempted to do Burpee broad jumps but cars were in the way so we finished with a 7 set of Jack Webbs and 30 LBCs.

Great job men!

 

The Torch – 7/3/18 – Pull ups? Yes we do Pull ups

WARM UP – Willie Mays, Little Baby Arm Circles x 30, Kick backs for 25yds, 10 Side Straddle Hope, High knees for 25yds, 10 Side Straddle Hops, Karaoke both legs 25 yards

 

MAIN WORKOUT – Run 25yds 10x Burpees, Run 25yds 20x Mountain Climbers, Run 25yds 10x Squat Jumps, Run 25yds 20x Merkins, Plank wait for all to finish.

Mosey 600yds to Playground.

20x30x40 of Pull ups, Box Jumps, Merkins.  LBCs for 30x while waiting.

Mosey 600yds back to field.

Run 25yds 7x Burpees, Run 25yds 14x Mountain Climbers, Run 25yds 7x Squat Jumps, Run 25yds 14x Merkins, Plank wait for all to finish.

Mosey 600yds to Playground.

10x20x25 of Pull ups, Box Jumps, Merkins.  LBCs for 30x while waiting.

Mosey 600yds back to field.

COOL DOWN – Kick backs for 25yds, 5 Side Straddle Hope, High knees for 25yds, 5 Side Straddle Hops

STRETCH with Core Work at end

COT, 3 FNG naming, Devotion, Lead on 3.

Great job PAX, thank you for allowing me to throw in some Pull ups.  Happy 4th!

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.

Warmup:

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

Spartan Men Fear No Rain

Photo Aug 30, 6 45 23 AM

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