9/11 Merkin Waterfall Tribute

If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3

Disclaimer

Warmups – SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20

Indian Run to Overton Park in 3 separate groups with 40 sumo squats worked in.  Safety measures were observed for the safe passage of pax across intersections.

At Overton Park – clock merkins x 10 at each time (12, 3, 6, 9) x 2 (80 merkins total with abs in between)

We attempted clock situps and it was a fail – pax sliding down the hill, awkward arms, legs, just a total fail – will not do again.  For 2nd round, we did Flutter kicks x 10 at 12 o’clock, and 20 at 6 o’clock

Moved to Overton Road across the street, Lunged down the hill and Tim Hendricks (crawlbear) back up the hill – this was very hard so did not repeat.  2nd round was lunge downhill, forward bear crawl/crab walk back up.

Buddy mosey back to the park while sharing prayer requests during the mosey.  If you are still reading this, the thing that keeps me coming back to F3 is the bond among the men – the only way to make that meaningful is to allow times to actually share our lives with eachother.  Forced sharing is so important for us men as we do not share if given the choice not to – done with editorializing now.

Dips x 50 (5 count between sets of 25.

Abs – The 100, Windshield wipers x 10, BB sit-ups x 40

Merkin waterfall 16 and 1/2 rounds to total 2996 merkins (36 Pax x 83 merkins each), the number of lives lost on September 11, 2001.

COT

Cone Drills – February 3, 2018

36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Jack Webbs – 10
  • Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Cone Drills

Set 1

  • 1st Cone – Start Run
  • 2nd Cone – 10 Merkins then run to next cone
  • 3rd Cone – 10 Merkins then run to next cone
  • 4th Cone – 10 Merkins then run to next cone
  • 5th Cone – 10 Merkins then run back next cone
  • 4th Cone – 10 Merkins then run back 4th cone
  • 3rd Cone – 10 Merkins then run back 3rd cone
  • 2nd Cone – 10 Merkins then run back 2nd cone
  • 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

  • 1st Cone – Start Run
  • 2nd Cone – 10 Big Boy Sit Ups then run to next cone
  • 3rd Cone – 10 Big Boy Sit Ups then run to next cone
  • 4th Cone – 10 Big Boy Sit Ups then run to next cone
  • 5th Cone – 10 Big Boy Sit Ups then run back next cone
  • 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
  • 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
  • 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
  • 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

  • 1st Cone – Start Run
  • 2nd Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Bear Crawl to first cone
  • 1st Cone – Backwards Plank

Set 4

  • 1st Cone – Start Run
  • 2nd Cone – 10 Jumping Lunges then run to next cone
  • 3rd Cone – 10 Jumping Lunges then run to next cone
  • 4th Cone – 10 Jumping Lunges then run to next cone
  • 5th Cone – 10 Jumping Lunges then run back next cone
  • 4th Cone – 10 Jumping Lunges then run back 4th cone
  • 3rd Cone – 10 Jumping Lunges then run back 3rd cone
  • 2nd Cone – 10 Jumping Lunges then run back 2nd cone
  • 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

  • 1st Cone – Start Run
  • 2nd Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Crab Walk to first cone
  • 1st Cone – Backwards Plank

Set 6

  • 1st Cone – Start Run
  • 2nd Cone – 25 Raise the Roof then run to next cone
  • 3rd Cone – 25 Raise the Roof then run to next cone
  • 4th Cone – 25 Raise the Roof then run to next cone
  • 5th Cone – 25 Raise the Roof then run back next cone
  • 4th Cone – 25 Raise the Roof then run back 4th cone
  • 3rd Cone – 25 Raise the Roof then run back 3rd cone
  • 2nd Cone – 25 Raise the Roof then run back 2nd cone
  • 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

  • 1st Cone – Start Run
  • 2nd Cone – 10 Makhtar N’Diayes then run to next cone
  • 3rd Cone – 10 Makhtar N’Diayes then run to next cone
  • 4th Cone – 10 Makhtar N’Diayes then run to next cone
  • 5th Cone – 10 Makhtar N’Diayes then run back next cone
  • 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
  • 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
  • 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
  • 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Grand Finale

  • Burpees – 5
  • Modified Merkins – 10

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?

37 PAX including 3 FNGs (Welcome Belding, Lost & Weagle) posted for a strangely warm and somewhat soggy December morning.  Solid crowd for this time of year!

Similar to The Spartan workout last week (repping on 26 counts for the number of points Auburn scored in the Iron Bowl), we repped on 28 counts for the number of points Georgia put up against Auburn in the SEC Championship.  Bulldogs exercised in celebratory fashion while the Tigers exercised for punishment.

Workout was as follows:

Warmup:

SSH x28

Prisoner squat x28

Fluter kick x28

Little Baby Crunch (LBC) x28

 

The Thang:

14 minute burpee tabata (continuous burpees for 20 seconds, rest for 10 seconds, rinse and repeat 28 times or for 14 minutes)

One lap cooldown mosey around the park

14 minute box jump tabata – same sequence as the burpee tabata, but we mixed in dips and decline merkins on multiples of 7 (the number of points Auburn scored)

 

Cooldown:

Circle up on the skate park for some core:

Flutter kicks x28

American hammers x28

Jack Webb x28 in multiples of 2

 

Name-o-rama, announcements & CoT

9.28.17 – 16th Place Massacre – Vulcan

Grundl on Q

SCAM’S FOMO was a real.  I have a feeling we’ll be doing this one again.

24 PAX – No FNG’s and that might be a good thing.

WARM UP – 

  • SSSH x30
  • Crab legs stretch x20
  • Calf raises x20
  • Stretch hammy, legs spread – down to right x20, down to left x20
  • Merkin x20
  • LBC’s x30

GRUNDL HILL – 

Split up in 4 teams.  Mosey to 16th Place S all the way up to the corner of 16th Place/Woodfern Drive.  Team 1 started the steep uphill 70+ yard run with teams 2-4 following.  Then walked back down (recovery) to the start.  PAX did this x5.

PAX mosey’d to the bottom of Royce Road.  PAX ran up the steep Royce and walked down x2.  Mosey back to Central Park.

TABATAs

At the amphitheater, PAX then performed 4 minutes (8 intervals) of 20 seconds of work/10 seconds rest alternating between burpee box jumps and LBC’s.  Mosey to flag for namorama, announcements, prayer.

 

Backblast: Sparrow’s VQ

 

Welcome FNG’s 

Disclaimer: don’t hurt yourself.

 

Count loud during the workout, because if you don’t the workout won’t end.

Welcome FNGs: Soccer Mom, Carpetbagger, Shunnarah

Warmup

20 reps of each of these:

The first exercise is:    Side Straddle Hop.  Starting Position. Move. In Cadence.

The Next exercise is,   Ray Lewise Starting Position. Move. In Cadence.

The Next exercise is,   Prisoner squats Starting Position. Move. In cadence, down up on my command

The Next exercise is,   Little Baby Crunches on your own

The Next exercise is,   The Merkin Starting Position. Move. In Cadence. down up on my command

The Next exercise is,   Big Boy Situps on your own

The Next exercise is,   Flutter Kicks Starting Position. Move. In Cadence.

The Next exercise is,   The Sparrow  (Big boy sit up but come all the way up so that your arms can wrap your knees and then go completely flat with your legs and back to the ground. repeat.) Starting Position. Move. In Cadence. (Down up on my command)

The Next exercise is,   Little Baby Arm Circles Starting Position. Move. In Cadence.

The Next exercise is,   One Burpee Starting Position. Move. In Cadence.

 

Mosey 1 lap around the park.

 

Field day

Split up into partners and line up between the two cones.

Partner Carry, Down and back

Wheal Barrow, Down and Back

 

The “Four Three Two (hundred)”

Find a new partner and wait for instructions.

One partner jogs to the line and back, while the other partner exercises on the ground. Switch when you get back.

Between you and your partner, you must complete:

400 Little Baby Crunches

Find a new partner and together complete

300 Squats

Find a new partner and together complete

200 Merkins

When you and your partner finish your reps, don’t hold a plank. I recommend that you either stand around lazily, or find a pair who hasn’t finished the exercise and donate some reps to help them reach their goal.

 

Any questions?

Starting Position. Move. Go.

 

 

Back to the circle.

 

Merkin Disclaimer

Each person does slow pushups for as long as they can and then hold a plank until I’m finished reading this disclaimer.

 

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

 

Circle up. Name o Rama. FNGs. Announcements. Prayer. Lead on 3.

9.19.17 – Schilling on Q – Vulcan

BB for The Vulcan, Tuesday, September 19, 2017

32 PAX ventured out with the promise of ‘something different.’ I borrowed and outline of The Spartan and made it our own. Overall the Thang took 20+ minutes and provided a real beat down while giving everyone a say in how the workout played out.

Those who chose to get better: Walk on, Breach, Brick, Milk Man, Crabs Legs, Peaches, Hugh, High Vis, Turnbuckle, Cinco, Vet, Ding, Slumlord, Cocky, Drought, Dispatch, Commie, Bagman, Denied, Sparrow, Soccer Mom, Slider, weber, Carpet Bagger, Gomer, Pilgrim, Grundle, Pothole, Rabbit, Namaste, Wildfire. Shilling.

Warm-up:

  • 30 SS Hops
  • 20 Willie Mays
  • 20 Ray Lewis
  • 25 Imperial Walker
  • Mosey a Lap

The Thang:

The Vulcan’s version of The Spartan

Place cones 50 yards apart.  Sprint across the field, do prescribed exercise, mosey back.

Exercise: Pax choice:

8x Merkin, 6x Hand-release merkin, or 4x Maktar Merkin.

Everyone in attendance picked one of the three for their round.

Everyone starts together.  (You are reading that right. We had 32 PAX. We did 32 rounds). Men got better.

Mary:

Protractor

15x Rosalita

15x Dolly

Boat/Canoe to finish up.

 

*Announcements: I am going to take a temperature for a golf outing this Fall. Look out on Twitter for a scheduling link.

 

Until next time –

Shilling

9.14.17 – Vulcan

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

 

Tick….Tock…..

Intro to the pace clock

Another great turnout at The Vulcan on a cool morning (for mid-August in Alabama). We introduced a new toy for the workout inspired by my former swimming career – a pace clock.  I purposefully kept the PAX off the ground until the end so that the sweat from the hard work would not be mistaken for wet grass.

Warm-up

15x Side Straddle Hop

20x Imperial Walker

Mosey a lap

From a line up:

High knees across the field, back pedal back

Kick your butt, bac pedal back

Frankenstein/Lunge, back pedal back

Run at 60%, back pedal back

Run at 80%, back pedal back

Run as fast as you can stand, mosey back

 

The Thang: ON THE CLOCK

Every Minute on the Minute: 9x small loop (about 200 yards)

Descend your time and increase your effort from the 1st to the 3rd lap, the 4th to 6th , then 7th to 9th. The 9th should be your fastest.

 

For 11 minutes:

TABATA: 20 sec of work, 10 sec rest

Alternate: 1 minute Box Jumps, 1 minute mtn climbers

 

For 9 minutes:

Every Minute on the Minute:

Min 1: 2 Burpees

Min 2: 3 Burpees

Min 3: 5 Burpees

Min 4: 7

Min 5: 9

Min 6: 11

….Min 9: 15

if you miss, you plank. **Interval was interrupted because the flag fell. All PAX did 20 burpees during the 5th and 6th min. It was a killer.

 

Until next time –

 

Shilling

8.17.17 – VULCAN

38 PAX – on a SCAM-less morning, men stepped up to motivate and encourage.

6 FNG’s – Amazon, Digiorno, Dufresne, NOVA, WNBA, Yella

WARM UP —

  • SSH x30
  • Merkin x20
  • Squats x25
  • Sit ups x15
  • Run 1 lap

PARTNER UP —

Burpee “mile” – Partners perform 100 yards worth of burpees.  Partner A would perform burpee then leap.  At the end of partner A leap, partner B would perform burpee then leap.  Partners did burpees to the far cones and back.

TABATA Box Jumps

A tabata interval is 30 seconds of work (for a given exercise) with 10 seconds of rest, typically performed for 8 intervals or 4 minutes.  Mosey over to the stage.  PAX performed tabata box jumps – 20 seconds of max rep box jumps on the stage then 10 seconds of rest for 8 intervals.

PARTNER WORK – CONCRETE MASONRY UNITS!

PAX partnered back up at the cones with their cinder blocks (1 per team).

Next phase included 4 exercises:  1) block thrusters, 2) block sit up (lying flat on back, arms fully extended w/ block, perform sit up with arms extended to upright position with arms fully extended overhead in a press position), 3) hand release merkins 4) 100 yd sprint.  Rep scheme was “10!”.

  • 10 block thrusters
  • 10 block sit ups
  • 10 HR merkins
  • sprint to far cones and back
  • 9 block thrusters
  • 9 block sit ups
  • 9 HR merkins
  • spring to far cones and back
  • 8 block thrusters
  • 8 block sit ups
  • 8 HR merkins……..and so on, down to 1

One partner would work at a time, while the other rested.  Partners rotate through the exercises.  Partner A would do 10 thrusters, partner B 10 sit ups, partner A 10 merkins.  Then sprint together.  Partner B 9 thrusters, partner A 9 situps, partner B 9 merkins and continue to rotate accordingly down to 1.

TABATA flutter kicks

30 seconds of flutter kicks, 10 second rest for FOUR intervals

 

 

August 8, 2017 Vulcan Dora 1-2-3

29 PAX GOT IT DONE this morning (quality over quantity) in the pre-dawn drizzle while a literal downpour waited in the wings and was unleashed shortly after COT.  Kudos to the crew for pushing the limits this morning!  Getting better is more fun when you can do it in a mud puddle! Welcome to FNGs Ding (YHC’s Brother-in-Law), Vet, and Bagman

WARMUP

SSH (IC) x 30

Merkins (IC) x 30

Imperial Walkers (IC) x 30

LBCs (OYO) x 30

Church Street Indian Run (1 mile total)

THE THANG

Dora 1-2-3: cumulative partner completion of 100 Merkins, 200 LBCs, and 250 Air Squats while other partner sprints 60 yard gassers and back.

COOLDOWN

Fire Drill (high knees and hit the deck on “FIRE” call, roll right, Merkin, roll left, Merkin)

Name-a-rama and announcements, including upcoming Dad’s day with Ms and 2.0s, Happy Hour, and launch of Spartan AO

COT included a message about quality over quantity.  PAX (including YHC) were encouraged to make a quality investment in a friend or co-worker today with no expectation in return.  YHC was encouraged by a great morning of fellowship and hard work!