Mullet

VQ, Pain! Cocky steps up!

/ f3rocketman / 1 Comment

YHC gave my VQ to a group of 24 PAX and 2 FNG’s yesterday AM. Welcome to Misdemeanor and Formica! The PAX circled up in beautiful Homewood park as usual, and after the regular introductions we got to work.
Warmup
1. side straddle hop – IC (4count-40)
2. Willie Mays (feet shoulder width, move side to side) – IC (4count-15)
3. Annies (plank, raise one hand and move in circle) – IC (4count-15 first hand/25 second hand)
4. LBC – OYO (40)
5. Ray Lewis (feet together, raise and lower arms) – IC (4count-25)
6. Prisoner Squats – IC (down/up-30)
7. little baby arm circles front / hold / back – IC (4count-10 each/15 sec hold)
8. Merkins – IC (down/up-25)
9. High knees – IC (4count-30)
10. Oh Yeahs / Supermans (Lay on stomach, raise arms and legs 6 inches and hold until told to stop)– 60 sec count
11. Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-20)
12. Flutter Kicks – IC(4count -25)
Indian Run
After getting all warmed up, PAX counted off 1’s and 2’s for a nice Indian Run. It was up to Slumlord to decide where we would go next. Little did he know that for each location YHC had planned a special version of pain. After deciding on Dawson, PAX lined up for an Indian Run. Unfortunately someone dropped the flag on the way, so PAX did 10 burpies halfway there. Once at Dawson, the team did a hill run.
Hill Run
Pax ran up and down that hill and did a set of exercises at each stop, starting with 10 merkins at top. Then it was back to the bottom where we did as many as possible LBC’s, followed by another run to the top with 25 side straddle hops, and finally 40 American hammers at bottom.
Mosey
Next PAX did a little Mosey back to Homewood park. YHC had to fall back, so Cocky stepped up and led the PAX in a little wall- work while YHC caught up to the group.
Wall
Cocky did a good job of leading the group I hear. Don’t know the count, but I could hear the cadence from down the street.
• Declined Merkins
• Inclined Merkins
• Dips
Pax then went back to the circle for a final exercise.

Circle
• Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-10)

COT

At last it was time for COT and name-o-rama. PAX welcomed two FNG’s Misdemeanor and Formica.

YHC is grateful for this wonderful group of men. In the short time I’ve been coming here, I have made friends and gotten better. What a great way to start a day with such a great group of guys. In my oppinion, it doesn’t get much better that that.

Feb. 27 The VULCAN AO Peaches Beat Down

/ f3peaches / Leave a comment

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!

 

. . .And then there was Birmingham

/ joshuaesc / Leave a comment

More than a year in the making, F3Birmingham exploded on to the scene Saturday with 20 pax present, 14 of whom were FNGs. #TClaps to BarneyFife and Scam for putting a solid EH on their city leading up to the launch date. Mad props to Cheddar for making the trip down from Charlotte to make sure his buddy (now known as Mini) posted.

Conditions: Surprisingly sunny and about 50* – perfect weather for a launch!

The disclaimer was issued followed by a quick demonstration on how we count in F3. We then got down to business.

CoP

  • Merkins x 10 IC
  • SSH x 20 IC
  • Merkins x 9 IC
  • LBAC x 20 forward IC
  • Merkins x 8 IC
  • LBAC x 20 reverse IC
  • Merkns x 7 IC
  • Freddie Mercury x 20 IC
  • Merkins x 6 IC
  • Squats x 20 IC
  • Merkins x 5 IC
  • LBCs x 20 IC
  • Merkins x 4 IC
  • Flutter Kicks x 20 IC
  • Merkins x 3 IC
  • Mountain Climbers x 20 IC
  • Merkins x 2 IC
  • Imperial Walkers x 20 IC
  • Merkins x 1 IC

Mosey over to Y in the sidewalk near Oxmoor

  • Ski jumps side to side x 20 IC
  • LBCs x 20 IC
  • Ski jumps back and forth x 20 IC
  • Freddie Mercury x 20 IC
  • Rinse and repeat
  • Quick break the rinse and repeat two more times

Mosey over to the grassy area near Oxmoor

  • Break into 2 groups of 7 and one group of 6.
  • Group 1 Bear crawl to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Group 1 duck walk to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Rinse and repeat for about 10 minutes
  • Quick 10 count
  • Group 1 crawl bear to the tree (about 50m), mosey back to start
  • Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
  • Rinse and repeat for about 10 minutes

Mosey across the bridge to the #GrassyKnoll

  • Refresher on how to count
  • YHC’s trademark burpees OYO (Relax – it was just 10)
  • Asked for a couple of volunteers and we did some more burpees (Really?!?!?!) and some flutter kicks.

Countorama went off without a hitch. These boys in Birmingham learn fast!

Nameorama was wholly entertaining from start to finish! More on that in the Moleskin. . .

F3 is not aligned with any religion. Every F3 workout ends with a ShoutOut where the Q can share a quote, say a prayer of his choosing or do nothing at all. YHC, as a Christian, offered a Christian prayer. All the Q asks is 30 seconds of respect and will return that respect to other Qs. Aye.

NakedMan MoleSkin

  • YHC had the mini van all loaded up and ready to go. “Let’s take the fast car,” says Fife. A hot new Porsche with lots of open road between the house and the AO. Yes, I’ll take 2. “Absolutely,” I respond. The ride was everything my overactive imagination dreamed it would be. Then, as we eased into a parking spot, I said, “I left the flag in the van.” It was then a VERY good thing we brought the fast car.
  • The general consensus of the pax was that the day after Cinco de Mayo is a tough day to launch a morning workout group.
  • As temps warmed up, so did the mumblchatter.  As we were beginning the workout, from somewhere among the gathered pax, YHC heard, “This guy is leading the workout? He looks about 8 months pregnant.” (Editor’s Note: This is not an unfair description.) Heard later, during the crawl bears, “He moves pretty well for a pregnant man. If he keeps up all this bear crawlin’, that baby is liable to slip on out right here in the park.”
  • Some great Nameorama for a bunch of FNGs. YHC’s two personal favorites: enjoys rucking > Backpack > FannyPack. Immigration Attorney > Border wall > TheDonald
  • Then there was this fella who told us about his own personal three Fs. One of those earned our WarDaddy the name Rabbit.
  • This is a solid group of guys that looks ready to share #TheSolution with the city of Birmingham and the entire state of Alabama!