21 Men Post and Endure The Switchback

F3 Birmingham’s largest turnout yet on a sunny Thursday morning…

Warm-up
Around the shovel flag….
40 IC SSH
15 IC Merkins
25 IC Prisoner Squats
30 IC Flutter Kicks
30 IC Ray Lewis
25 LBCs OYO
DIAMOND MERKINS OYO – TO EXHAUSTION  (YHC’s new favorite)

The Thang
Indian Run – 2 Groups (starting 20 seconds apart), single-column, 600 meter run of the figure 8

THE SWITCHBACK
At the Amp and starting a the end of the first row of seating, we bear crawled ALONG THE NARROW STONE SEAT (not in the wider grass walkway / burr minefield) to the end of first row, up to the second row and back and forth to the top – like a switchback road.  What made this more challenging is that we intentionally tackled it single file as a PAX of 21.  This meant that you could only go as fast as the men in front of you were moving, which prolonged the amount of time in the bear crawl position.  PAX instructed to SSH at the top while waiting for the six.  Weinke had “rinse and repeat?” written next, but one trip on The Switchback was enough for this day.

Decline Merkins before leaving the Amp, as we can’t pass up the opportunity to use the stage wall for work.

CORNERS

  • From the first cone – lunges to the next cone – 15 OYO merkins on arrival
  • Karaoke to the next cone – 25 LBCs OYO on arrival
  • Low walk (duck walk) to the next cone – 15 OYO merkins on arrival
  • Karaoke to the next cone – something….on arrival
  • Sprint past a cone to the far cone – 20 prisoner squats (I think) on arrival

REPEAT OF INDIAN RUN

Around the shovel flag….

Schilling and Marion Barry each called out an IC exercise.

COT

Welcome to FNG Bird Dog.  We are pleased to have him.  Thank you to Schilling and Marion Barry who have stepped up and are co-Qing on Tuesday.  If you are following Twitter you already know a beat-down by Banjo (who flew in from F3 Cary Apex in NC) is planned for 0700 on Saturday.  As for YHC, The Switchback made it a tough workout.  Thank you to everyone who came out to get better on this day.

See you in the gloom,

Barney Fife

17 Men Brave Birmingham’s 1st Weekday Morning

Economists call strong consumer enthusiasm after a recession or depression: pent up demand. Alabama lands F3 after NC, SC, GA, FL, LA, TX, TN, MS…and several other states. There were 20 PAX at the launch on Saturday and only three days later at 0530 an inspiring showing of 17 men posting – 5 FNGs. Impressive. The demand is here…and it’s on.

WARM UP
25 IC (in cadence) side straddle hops
15 IC shoulder rotations each way
25 LBC (little baby crunches) OYO (on your own)
20 SC (single count) Merkins

THE THANG
1 lap of the figure 8 pathway (about 600 meters)

“BELLE ISLE” (ancestral home of Fletch in “Fletch Lives”)
At the large pond-shaped, rust colored play top that looks like a bit to YHC like a toxic marshland (Belle Isle) we paired off. While one man makes TWO round trip sprints across the toxic marsh and back, his partner does flutter kicks to kick off the toxic mud from his high tops.
REPEAT 5 TIMES (10 round trip sprints per man). A bit of a smoker for most of us.

Mosey to the cone for a bit of relief after hell isle.
20 SC Merkins
25 IC Ray Lewis
10 OYO diamond pushups

Mosey to the amphitheater
15 right leg step ups
15 left leg step ups
20 dips OYO

“BEAR SCRAMBLE” (not a Tide reference) at the amphitheater
In partners (instructions to finish together) we scrambled up the amphitheater and then bear crawl down the grassy sides (downhill bear crawl, but as a gift to ourselves….feet first)
REPEAT 5 TIMES.

20 more OYO dips
10 OYO DECLINE Merkins

Mosey to the cone
20 SC Merkins
25 more IC Ray Lewis
Then…..something else in there I forgot about

Finish strong with 1 lap of the figure circle pathway (about 500 meters)
Name-o-rama for 5 FNGs
A few words from YHC about F3
Prayer

I aspire to write future Back Blasts of more lasting artistic merit. For now, my focus is just to Q what I can do. It was great to be with you men Tuesday morning. Iron Sharpens Iron. F3 Counts. Coming Soon: A 200 Merkin workout. Scam has Thursday’s Q.

See you in the gloom,
Barney Fife