Gold Bond

BHam PAX Visit the Surface of the Sun

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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

Vulcan Run…..Part Deux

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The maiden Vulcan Run on the 4th of July was such a success that Barney Fife suggested an encore performance to be documented for a resident film/photography group.  We kept these plans under wraps as YHC wanted to ensure a large group of PAX….

Fast forward to the gloom of The Vulcan (AO) at 0630hrs and numerous PAX (25 in all) answered the bell to break out of holiday mode.  YHC noted an increase in temperature and humidity from the 4th of July….amazing how much of a difference one hour later in the morning makes.  Time for PAIN….

THE THANG

SSH x 30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

YHC announces to the PAX that today we would re-summit Red Mountain to the Vulcan park.  Several groans arose from the PAX and continued to a crescendo when YHC added that this time we would be dividing into groups and “indian-running” the initial mountain ascent!  Nonetheless, count off, divide up and away we go!

Pain Station 1
Dive Bombers x 20

Flutter Kicks x 30

Pain Station 2

Decline Merkins x 30

Big Boy incline sit ups x 30

Pain Station 3

Close grip Merkins x 20

LBCs x 30

Pain Station 4

Curb Merkins x 30

Elevated Flutter Kicks x 40

 

Things getting tough at this point, as the last 1/4 mile of ascent is straight up to the peak of Red Mountain.  PAX are pushing through, leaving no one behind and flags are held high!  SUMMIT!  Camera crews are in position and Fife has his own toy, a drone, at the summit to capture the moment.

 

Summit Pain Station

Diamond Merkins x 20

Flutter Kicks x 40

Dive Bombers x 20

LBCs x 30

Merkin Plank waterfall

 

Back down the mountain….

Pain Station 5

Wide grip Merkins

Flutter Kicks x 30

Pain Station 6

Get in the ditch, ditch merkins x 20 (harder than it sounds)

Pain Station 7

Wall Sits – 1min

Inverted Wall Merkins x 15

Pain Station 8

Dive Bombers x 20

Flutter Kicks x 40

 

Back at the AO now, all PAX accounted for and several really pushed themselves to get through this one today!  Proud of the effort!

Finished it off with a quick set of 15 Burpees and COT.  Men GOT BETTER today!

Welcome to the crew FNGs Whistle, Edge, and Terrier!

YHC,

SCAM

 

 

 

July 6th Church Street Shakedown

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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

4th of July Vulcan Run

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The 4th of July workout is always a favorite for YHC to share with his F3 brethren and the 2017 rendition was certain to be no different.  Upon arrival to The Vulcan (AO), YHC noted numerous PAX flooding the field even in spite of it being 0530hrs on a holiday.  YHC shared a few motivational words and encouraged all PAX to let this workout serve as a tribute and memorial to all those brave souls that sacrificed some or all to ensure our FREEDOM.

THE THANG

SSHx30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

The 4th of July is a celebration of accomplishment and independence and, thus, YHC had made plans to ensure that the PAX were able to enjoy a sense of accomplishment!  However, some groans were heard when YHC announced that we would be paying a visit this morning to The Vulcan, namesake of our AO, high atop Red Mountain.  Leaving no time for negative thoughts, AWAY WE GO!

PAX carried along a great pace out of the AO and into downtown Homewood. As we proceeded up the mountain, YHC took advantage of several prime pain stations:

Pain Station 1

Dive Bombers x 20

Flutter Kicks x 30

 

Pain Station 2

Wide Grip Merkins x 30

Big Boy Sit ups x 25

 

Pain Station 3

Dive Bombers x 20

Flutter Kicks x 30

 

By this time, the group of PAX had nearly summited Red Mountain but, to YHC’s dismay, the historic stairs to The Vulcan were closed for construction.  Never fear, we proceeded with quick pain station overlooking downtown Birmingham (30 decline merkins, 30 LBCs) and then circumnavigated construction fence to ascend the historic stairs to the feet of The Vulcan

On Vulcan’s pad, YHC led PAX through:

Decline Big Boy situps x 25

Leg Raises x 25

Decline Merkins x 30

LBCs x 30

SSH’s x 40

Wall step ups x 10 (each leg)

Dive Bombers x 20

Flutter Kicks x 40

 

We then bid farewell to The Vulcan and began our mosey back down the mountain, taking in Pain Stations along the way:

Pain Station 4

Merkins x 30

American Hammer 30sec AMRAP

 

Pain Station 5

Dive Bombers x 20

Flutter Kicks x 40

 

Pain Station 6

Diamond Grip Merkins x 20

LBCs x 40

 

Pain Station 7

Curb Merkins x 30

Incline Flutter Kicks x 40

 

PAX, by this time, had made it back to our humble AO.  And just to finish things off, YHC called for 20 Burpees (AMRAP) in honor of America!

Nice work to all of the PAX in attendance and welcome to FNG Todd Minor “GOMER”.  Everyone made it up and made it back and completed everything in between.  FINISHING is what this country stands for and that’s what you did.  AYE!

SCAM

 

 

Gloom Mountain Casino

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Workout Date: 6-28-17

Seven posted for the second workout at F3 Birmingham’s second AO.  Hoover Sad Clowns are yet to post, but we remain confident that they are on their way.  It was a beautiful morning and the school grounds that had been freshly groomed.

WARM UP (on the AstroTurf)

  • IC Shoulder Rotations each way
  • IC Imperial Walkers
  • IC Ray Lewis
  • 25 OYO LBCs
  • IC Helly Dolly
  • Bird Dog (a yoga like thing to hold, switch sides, hold….)
  • 10 OYO Squat Jumps

THE THANG

We took a moderately-paced run as a small pack down to the lower school sized track and looped it twice.  Then back up the sweet AstroTurf arena.

DECK OF CARDS!

We ran though a deck of Bond Girls playing cards with each suite representing the following exercises:

  1. IC Raise the Roof (two reps per count)
  2. SC Merkins
  3. IC Side Straddle Hop (two reps per count)
  4. SC Prisoner Squats

Each cards face value represented the rep total.  Jacks were 11, Queen 12, King 13 and Ace 14.  Jokers were 10 OYO Burpees as directed by Paper Boy.  This starts out as a moderate exercise.  Sometime into it and at the end of the 20-25 minutes, you know you’ve done some work.  There were no breaks apart from maybe on or two 10 counts.  For the single count exercises, you end up doing 104 reps.  For the IC exercises, 208 reps.  Total reps for the deck: 624.

YHC was sweating pretty good through this one.  Blurry sweat-filled eyes caused me to see a second Joker what wasn’t.  But we powered through and did a 3rd set of Burpees anyway.  The entertainment came at the end, when we conveniently had only 2 mins left until 6:15.  YHC called out The Donald, who with near perfect attendance record (he’s missed either 1 or 2 workouts since 5/6), should be thinking hard about a VQ soon.  When asked to call out an exercise, he went ballsy and ordered Diamond Merkins. Once in position, a tired YHC asked “how many?” to which he replied with the quote of the day “I’ll tell you when to stop”.  Well, he didn’t.  So we finished the morning with Diamond Merkins to exhaustion.  YHC stopped around 25.  The Donald (a.k.a. Sandbagger) kept going until we all caved.

It was a good morning.  I bored the PAX as usual with a few of my announcements.  There was a prayer request by Paper Boy for someone close to him and at my request Tinactin prayed over us (pro style).  Gloom Mountain could still use F3 Birmingham PAX support over the next couple of weeks.  Thanks to HIM Rabbit for coming to us both days in between his fairly serious (ask him about it) GoRuck training schedule.

Come out to check out the cool facility we are using at Gloom Mountain and I think you will find it to be a fun change of pace.

Respectfully,

Barney Fife