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

2018-01-30 Peaches Circuit @ Vulcan

35 PAX including 1 FNG (AWOL)

Warm-up:

  • Side Strattle Hop x25
  • Willie Mays x25
  • Frankensteins x25
  • Bum Kicks x25
  • Ray Lewis x25
  • Cross Toe Touch x25
  • LBCs x25
  • 0.5 mile Circuit Station Tour

3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other:

  1. Prisoner Squats x25 -> Alternating Lunges x25 each leg
  2. Merkins x25 -> Dips x25 -> Incline Merkins x25
  3. Sit ups x25 -> Mountain Climbers x25
  • Cycled through stations twice for most people (200 REPS + 1.5 miles), a few of the elite got an extra station or two in, and a few worked their way through the cycle the best way they could

Final Circle

  • Planks waiting on AWOL to find his way back with SCAM’s assistance
  • Jump Ropes x25
  • No time to spare – 45 minutes exact!

Announcements, FNG AWOL gets easiest name of all time, and prayer/chant

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

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

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!

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!