The Forum – 6/7/2018 – Plank Walk

15 PAX took on some hills climbs and were introduced to the plank walk

Warm Up

SSH x 30

Willie Mays x 14

Merkins x 20

Squats x 40

Merkins x 20

1 Lap Indian Run (2 groups)

10 Burpees

Quadraphilia x 4 on hill

   Do 10 merkins after each

Bear Crawl up hill x 4

   Do 30 LBC’s after each

Crab Walk up hill x 4

   Do 15 sit ups after each 

Mosey to tennis courts 

Plank Walk across 4 courts

Plank Walk across 2 courts then sprint 2 courts

Plank Walk and sprint alternating courts with 10 merkins between alternating 

Plank Walk and burpee hop on alternating courts with 5 merkins between alternating then sprint 2 courts then ten merkins

Tennis court sprints

10 burpees

10 Merkins

Flutter kicks x 20 in cadence

American Hammer x 20 in cadence 

Plank to “An Innocent Warrior”

Sunrise Stretch

2 Miles of Pain – the Forum – 5/10/2018

18 PAX hit The Forum for 2 miles of pain with Ping.

Warm Up

SSX x 30

Merkins x 20

Willie Mays x 20

Burpees x 10

One Lap Indian Run

PAX exercise at 5 points on track

  1. Pull Ups x 10
  2. Burpees x 10
  3. Merkins x 20
  4. Squats x 30
  5. LBC’s x 40

Repeat until Q calls time (3 laps today)

Plank to “Under the Sea”

Sunrise Stretch

The Forum – 3/15/2018

12 PAX hit The Forum for an Agassi inspired workout.

Mule, Nova, Amazon, Gaines, Grizzly, Whitesnake, Needle, Saluki, The Donald, Default, Commodore, Ping

Willie Mays x 20
Burpees x 10
Bobby Hurley x 10
Ray Lewis x 20 in cadence

Mosey lap to the tennis courts

PAX line up across the courts. Exercise consists of an exercise then sprint across 4 courts. If PAX sprint faster than others, do SSH until last PAX finishes sprint.

Merkins x 20
Burpees x 10
Prisoner Squats x 20
American Hammer x 50
Flutter Kick x 15
Dutch Skate x 10
Angle Grinder x 10
Baryshnikov Squats x 20
Big Boy Sit Ups x 20

Agassi’s – Suicides at each court sideline

Lunge across all courts and sprint back

Bear Crawl across 2 courts, then Crab Walk across 2 courts and sprint back

Copperhead Squat x 20 and sprint back

4 Courts Sprint x 3

Fire Drill x 10

Burpee x 3 Waterfall

Plank to “Can You Feel The Love Tonight”

Sunrise Stretch


March 1, 2018 – The Forum – The Fire Drill Hills

10 PAX made it to The Forum for a fire drill.

Warm Up
SSH x 30
Willie Mays x 20 in cadence
Ray Lewis x 15 in cadence

Run down to back of Central
Merkins x 25
American Hammer x 50
Dips x 25

Bear Crawl up small hill
Dutch Skate x 20
LBC’s x 50

Run back to bottom of Wald Park Hill
Burpees x 15
Iron Tribe Sit Ups x 20
Bear Crawl 1/4 up hill
Back Pedal 1/4 up hill
Sprint up 1/2 hill to tennis courts

Fire Drill x 10
Sprint Waterfall
Plank to “Do You Want To Build A Snowman”
Sunrise Stretch



The Tenniz Court Bluez

On this nippy winter day the PAX got off to a quick start to get the blood flowing. Here’s a recap below. The temp was 28 degrees with a 5 mph wind. 78% humidity.
  • 33 Side Straddle Hop IC, 123 count
  • 33 prisoner squats IC, down-up
  • 33 LBCs OYO (little baby crunches on your own)
  • 33 Flutter Kicks IC, 123 count
  • Indian run around track 2x, ending at the tennis courts
Begin by counting off in 4s before breakup
each group to a T on one side of the 4 courts creating 8 stations.  Cocky controlled the clock and announced rotations. Intervals of workouts beginning with 20 seconds going up to 40 then 50 seconds and then back down to 40 then 20 seconds , rotating by runs around the courts to the next station upon announcement. In total, 4 rounds of this were all time allowed for.  Each individual controlled speed of workouts… But never stopped GETTING BETTER.
  • OYO merkins
  • OYO irontribe situps
  • OYO burpees
  • OYO mountain climbers

For the last round we switched up the workouts just for fun.

We then circled up for announcements and namarama. Barney Fife gave an overview of the New Year’s Convergence at Railroad Park and Slumlord gave an overview of the upcoming F3 Day. Cocky have an overview of the upcoming workouts. We ended in prayer. Men GOT BETTER.

12/13/2017 The Spartan – Less Cold, More Bern

9 PAX posted on a cold Wednesday morning at The Spartan. Conditions were brisk with a temp of 27 degrees at start time. With clear skies, @f3birmingham PAX were treated to a couple of shooting stars during warmup flutter kicks and things got uglier from there.

PAX: Nova, Breach, Dispatch, Slumlord, Wildfire, Elmer, Milkman, Rabbit, Skeletor (YHC)


  • SSH x 20
  • Straight leg stretch RoL then LoR
  • Prisoner squat x 20
  • Imperial walkers x 20
  • Flutter kicks x 20
  • Merkins x 20

Mosey to flag at MBE

  • Dips x 30
  • Decline Merkins x 30

Mosey to Derm hill:  Bernie’s Ladder – Rip off Jacob’s ladder. Bernie Sanders (backwards run) up hill with increasing number of exercises each time PAX return to the bottom. YHC considered doing incremental climbs up Derm hill to simulate the ladder but in the end decided to go full hill each time = quads melted.

  • Up hill then down : 10 burpees
  • Up, down : 20 merkins
  • Up, down:  30 Shoulder taps (both shoulders = 1)
  • Up :  40 LBCs with ab kicker of 30 flutter kicks and 6 inches hold bonus.
  • Down: 30 Shoulder taps
  • Up, down: 20 merkins
  • Up, down: 10 burpees

Mosey back to MBE parking lot

  • Merkin waterfall – add one merkin each round while holding plank- total 6 rounds
  • Brief Mary to finish – Flutter kicks, protractor, six inches.



Ping’s Pain Poker – The Forum – 12/7/2017

12 PAX hit The Forum for some Pain Poker

Warm Up
Willie Mays x 20
SSH x 30
Little Baby Arm Circles x 15 each way
LBC’s x 50
1 lap warm up run

Ping’s Pain Poker
PAX mosey to the tennis courts where Pain Poker takes place (length of 4 courts used)

Q draws a card from 52 card deck.

4 suits are different exercises.

Use numbers on cards for reps.

Jack is 11, Queen is 12, King is 13, Ace is 14

If card drawn is 9 or less, PAX run full length of courts and back after exercise

If card drawn is 10 or greater, PAX run half of courts and back after exercise

Repeat as long as time allows

Hearts = Merkins
Spades = Big Boy Sit Ups
Diamonds = Monkey Humpers
Clubs = Burpees

Cool Down
Plank to “A Friend Like Me”
Stretch it out

Backblast: Sparrow’s VQ


Welcome FNG’s 

Disclaimer: don’t hurt yourself.


Count loud during the workout, because if you don’t the workout won’t end.

Welcome FNGs: Soccer Mom, Carpetbagger, Shunnarah


20 reps of each of these:

The first exercise is:    Side Straddle Hop.  Starting Position. Move. In Cadence.

The Next exercise is,   Ray Lewise Starting Position. Move. In Cadence.

The Next exercise is,   Prisoner squats Starting Position. Move. In cadence, down up on my command

The Next exercise is,   Little Baby Crunches on your own

The Next exercise is,   The Merkin Starting Position. Move. In Cadence. down up on my command

The Next exercise is,   Big Boy Situps on your own

The Next exercise is,   Flutter Kicks Starting Position. Move. In Cadence.

The Next exercise is,   The Sparrow  (Big boy sit up but come all the way up so that your arms can wrap your knees and then go completely flat with your legs and back to the ground. repeat.) Starting Position. Move. In Cadence. (Down up on my command)

The Next exercise is,   Little Baby Arm Circles Starting Position. Move. In Cadence.

The Next exercise is,   One Burpee Starting Position. Move. In Cadence.


Mosey 1 lap around the park.


Field day

Split up into partners and line up between the two cones.

Partner Carry, Down and back

Wheal Barrow, Down and Back


The “Four Three Two (hundred)”

Find a new partner and wait for instructions.

One partner jogs to the line and back, while the other partner exercises on the ground. Switch when you get back.

Between you and your partner, you must complete:

400 Little Baby Crunches

Find a new partner and together complete

300 Squats

Find a new partner and together complete

200 Merkins

When you and your partner finish your reps, don’t hold a plank. I recommend that you either stand around lazily, or find a pair who hasn’t finished the exercise and donate some reps to help them reach their goal.


Any questions?

Starting Position. Move. Go.



Back to the circle.


Merkin Disclaimer

Each person does slow pushups for as long as they can and then hold a plank until I’m finished reading this disclaimer.


F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.


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

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


  • SSH x30
  • Merkin x20
  • Squats x25
  • Sit ups x15
  • Run 1 lap


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.


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