Merkins…6/9/18

Welcome to summertime in Alabama.  72 with 95% humidity.  23 PAX along with three FNGs put in work.  We were privileged to have Namaste back with our group.  The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park.  Nice cold refreshments ranging from bottled water to brewskies were consumed.

Warm Up

  • Side Straddle Hops – 25
  • Sumo Squats – 25
  • Ray Lewis – 25
  • Merkins – 40
  • Big Boy Sit Ups – 25
  • Supermand – On your own

Mosey to Manhattan

  • 1st Stop Sign – 25 Merkins
  • 2nd Stop Sign – 25 Merkins
  • 3rd Stop Sign – 25 Merkins
  • 4th Stop Sign – 25 Merkins

Dawson Baptist Church (Back parking lot)

  • Dora #1 – 100 Big Boy Situps (run length of parking lot)
    • PAX 1 – Big Boy Situps
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders up Evergreen Ave. – 25 Merkins at the top
  • Dora #2 – 200 Merkins (run length of parking lot)
    • PAX 1 – Merkins
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders half way up Evergreen Ave. then run to the top – 25 Merkins at the top
  • Dora #3 – 300 Prisoner Squats (run length of parking lot)
    • PAX 1 – Prisoner Squats
    • PAX 2 – 25 Merkins

Mosey to Central Park

  • Merkins – 10
  • Shoulder Taps  – 10
  • Merkins – 10

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

Pre-dawn Police- escorted Ruck, Team Orienteering and Bag Pipe Closer

October 7, 2017 – The Vulcan

Pre-workout RUCK
A record 11 PAX +1 took the 50-minute R/T walk just past The Vulcan statue. The +1 was on-duty Officer Kitt, who pulled up on us in the parking lot, asked what we were up to, and after about 2 seconds of thought (really) announced to this group of strangers “I’m coming”. Before we knew it, he pulled a tac vest (his weight) out of the back of his Tahoe and headed up the road with us. Kitt turned back after a while and apparently ran (in uniform) at full speed across the park field coming suddenly upon straggler Bird Dog in the darkness. Kitt transported Bird Dog in his patrol vehicle up the road at high speed to the marching PAX.

(not pictured: Slumlord)

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Warm Up

(Breeze takes down one of three shovel flags…PAX pays the price with F3 Birmingham’s flag down penalty – 20 O.Y.O. burpees)
IC Side Straddle Hop
IC Should Rotations Each Way
IC Shoulder Taps
IC Hello Dolly
IC Single Leg Merkins
IC Alabama Ass Kickers
IC Sumo Squats

THE THANG
Orienteering (not exactly, but the best way I could think of to describe it)
YHC + 4 other Q’s selected on the spot, each took (5) 6-man teams to different locations within a 2-mile R/T from Homewood Central Park. Each Q was handed an index card with his team’s destination and the work to be done along the way.

Destinations:
Homewood Board of Education Building
Spring Park (it does exist!)
City Hall
Piggly Wiggly
Trak Shack

On the way to destination AND on the way back, all on each team must complete:

50 Merkins
100 foot Bear Crawl
50 Squats
15 Burpees
50 IC Ray Lewis

At destination teams were to do an exercise of the team’s choice. The index cards also had 4 “get to know you” type questions to ask of the team members. YHC wrote up all of this voodoo, carried our team’s laminated index card and somehow forgot about the questions at the bottom of the card. Nice. But our team’s chatter was good, so the time still seemed well spent.

F3 Birmingham’s Scotty welcomed the PAX to the COT with bag pipes (video here), announcements, prayer requests, and prayer by Blue Angel.  Welcome FNG Halftime.

As always, it is a privilege to Q an F3 Birmingham workout and a pleasure to do so on Saturday at The Vulcan.

Thank you,

– Barney Fife

9/30/17 – Duck Walk Jousting

YHC (Happy) has put his legs up and is watching football; basking in the soreness that comes with pushing oneself for a full hour of cardio and musculoskeletal pain. This workout was pre-empted by a pre-workout ruck up to the Vulcan (1.5 miles each way) performed by Fife, Fanny Pack, Cocky, Commie, the Donald, Happy, and Default. Upon return, YHC was warmed up and raring to get started.

Warm-Up

SSH – 20

Ray Lewis’s – 20

Imperial Walker’s – 20

Squat’s – 20

Mountain Climber’s – 20

At this point, we counted off and discovered that we had a group of 42 men looking to get swoll and improve themselves a bit. We split into 4 semi-equal groups and decided to Indian Run down to the hill leading to Homewood Middle School (3500 feet). To make it interesting, each group did 20 Merkins at each stop sign encountered between the Mothership and the Hill (5 stop signs, I think). We encountered multiple runners from the Birmingham Running Club running against our current of manliness, but persevered. Group 4 (my group) was the last group to make it to the base of the hill, so for punishment we did 20 Burpees at the base of the hill. We then proceeded to do a Jacob’s Ladder with Burpee’s and Big Boy Sit Ups adding up to 21. To be fair, Groups 1 and 2 got the short end of this stick as they started with 21 Burpees up top and we had to stop about half way through the exercise secondary to running out of time.  We then regrouped and did Indian Runs back to the Mothership. A point of self-criticism, I thought that these Indian Runs would be a little more disciplined and tight, instead we had a chaotic mad dash back to the security of our origination park. We planked while we waited for the sixes that headed up the rear. Once we had regrouped, we did a set of 10 Jack Webb’s. With arm’s appropriately gassed, 20 squats were followed by 20 Burpees since the Gloom Mountain flag hit the dirt.

Sensing that the morale of the Pax was beginning to wane, I decided lead the group in the first duck jousting battle royale. The men lined up and duck walked to the middle. Every man was for himself and the last man standing was none other than Pickle (It was a tough battle between him and the Donald at the end). Those men that had previously been vanquished held a plank while we watched the two epic combatants lay it all on the line. We Mosey’d back to the flags and finished the work-out with a round of Mary. Flutter kicks, Big Boy Sit Ups and American Hammers.

Work-out Ended

Name-O-Rama, welcomed 4 FNG’s (Tater, Spreadsheet and two whose names I can’t remember at the moment)

COT

Coffeeteeria – 17 guys showed up, a record for us.

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.

 

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

 

 

Pain Poker with SCAM

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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 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