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

Feb. 27 The VULCAN AO Peaches Beat Down

34 PAX including 1 FNG (Welcome Hansen)

Warm-up:

  • Jump Rope x25
  • High Knees x25
  • Butt Kicks x25
  • Side-Strattle-Hops x25
  • Willie Mays x15
  • Merkins x25
  • Ray Lewis x25

~0.75mi run to Evergreen Hill

  • Set 1
    • Jumping Lunges x50 (x25 each leg)
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 2
    • Prisoner Squats x50
    • Hill Run to Very Top
    • Merkins x50
    • Back Downhill to Plank until all PAX make it down
  • Set 3
    • Sumo Squats x50

~0.75mi run back to HWD Central, Home of the The Vulcan AO

Mid-run drop of the flag forces all PAX into 20 burpees

Park Bench AB Beatdown Finale:

  • Flutter Kicks
  • Bunny Hops
  • Seated Crunches (aka Boat/Canoe; aka Lemon Squeezers)
  • Mtn Climbers
  • Decline Leg Lifts

Grand Finale of 5 Burpees

MEN GOT BETTER!

 

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

The Vulcan-November 16, 2017 for Dispatch

PAX: Wildfire, Crab Legs, Bluegrass, Walk-on, Slumlord, Sparrow, Breach, Skeletor, Guv, Cocky, Hugh, Pothole. Wrigley, Gump, Dynamite, Shunnarah, Zacchaeus, Pilgrim, Soccer Mom, Gomer, Drought, U-Turn, Bam Bam, Snowman, Matlock, Dispatch
Warm-up
  • Ray Lewis – 30
  • Willie Mays – 30
Mosey around walking path to amphitheater in two groups
  • Group 1 – Bear crawl amphitheater
  • Group 2 – Shoulder Taps
  • Group 2 – Bear crawl amphitheater
  • Group 1 – Shoulder Taps
Mosey to the field
 
Red Barchetta
 
Set 1
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Set 2
  • Run 100 yards and do 100 Side Straddle Hops
  • Run 75 yards and do 75 Mountain Climbers
  • Run 50 yards and do 50 LBCs
  • Run 25 yards and do 25 Merkins
  • Run 10 yards and do 10 Burpees
Finish
  • Dolphin Kicks – 30
  • Jack Webbs 10

Pain Poker with SCAM

IMG_0979

Noting a brisk note in the air the night prior, YHC decided to bring back an @F3Jackson favorite…..PAIN POKER.

Arriving at The Vulcan around 5:15, YHC observed what looked to be a disrupted ant hill of PAX progressing from parking lot onto The Vulcan green.  Many of the PAX had seen YHC’s tweet of a deck of cards from the night prior and the anticipation had surely caused some sleeplessness with some.

Circle up and YHC asked for a count off to confirm what looked to be a NEW RECORD for Vulcan PAX.  Sure enough, 32 PAX confirmed including 7 FNGs!  New high water mark!  Time to bring the PAIN!

THE THANG

SSH (4ct) x 30

Squats x 30

Merkins x 30

Flutter Kicks (4ct) x 30

Supermans (45secs) x 2

 

PAIN POKER rules:

PAX preform all exercises together.  Number on card dictates number of reps, face cards progressing up from 10 (i.e., Jack is 11, Queen, is 12….ACES ARE ALWAYS HIGH!)

Spades=Burpees     Clubs=Hand Release Merkins      Hearts=Big Boy Situps      Diamonds=Squats

After completion of assigned number of reps, PAX run 40yd gasser (if number on card 10 or greater) or 60yd gasser (if number on card 9 or less).

Rinse and Repeat for +/- 35minutes…..MEN WENT TO WORK!!!  Lots of pain spread across the PAX faces as we progressed through the deck.  Big time Kudos to Cocky, Peanut, Dispatch, and Namaste for leading the pack on most of the gassers!  Got through about half the deck and YHC ensured the proper placement of plenty of face cards….especially those showing spades!

 

Back to circle for:

Dive Bombers (4ct) x 15

Flutter Kicks (4ct) x 45, mixed in “easy opens”

Finished!

 

Quick Nameorama and welcome to FNGs, Peaches, Needle, Strip Search, Breach, Neuter, Hugh, and Spew!

 

4th of July Vulcan Run

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

 

 

4th of July weekend KICKOFF/Sloshfest

After the Thursday beatdown by Grundl and moving 18million boxes up and down stairs inside new b’ham house, YHC was ready to kick off the weekend and limber back up in the gloom of The Vulcan.  Holiday weekend and all, expected limited PAX turnout but, oh to my delight, 22 PAX (including 3 FNGs) answered the call and posted to GET BETTER.  Rain for the last 72 straight hours made The Vulcan a quagmire slopfest….perfect conditions for getting better.  Little did YHC know, photo/video crew is on site to take footage of F3 Birmingham.  No easy day today!  Exchanged pleasantries and away we go!

The THANG:
SSHs x 30
Squats x 30
Find a mud puddle, get in it
DiveBombers (4 count) x 15
LBCs x 30
Merkins x 30
Flutter Kicks (4 count) x 30
Indian Run up hill and down to downtown Homewood.
Find a park bench
Dips x 30
Situps x 30
Close grip Merks x 25
Flutter Kicks (4ct) x 20
Mosey to hill
Hill gasser (70 yds), alternating groups x 5
Gassers lived up to their name for this group of PAX but Namaste (ANIMAL) still fit in some Merks between sprints
Back to park benches
Dips x 30
LBCs x 30
Dive Bombers (4ct) x 25
Flutter Kicks (4ct) x 20
Hand release Merks x 20
Indian Run back to Central Park
Shovel flags 50yds apart
Alternating groups, 50yd sprints (x6).  Starting on your back, roll over and go!
Circle Up
Dive Bombers (4ct) x 20
Flutter Kicks x 30 (arm extension)
Merkin waterfall to close it out
Great display by F3 Birmingham today.  Many PAX delayed their vacation time to post this morning in the GLOOM and that’s what we want.  Great work by FNGs (Bullseye, Bronze, and Guv) today, and welcome to THE SHOW!  Bring your friends (FNGs) out, Birmingham men!  This group is growing and will do amazing things in this city!
YHC,
SCAM