31 Flavors

November 9, 2017 / f3barneyfife / Leave a comment

Saturday, November 4, 2017
The Vulcan

Here is a recap of the crazy 31 Flavors workout at the Vulcan. Following a record turnout from the pre-workout ruck, several PAX helped YHC get this overly elaborate shenanigan setup. 31 cones were in place in 2 long parallel lines (designed to make conversation easier during this circuit type workout). Before each cone lay an index card indicating the exercise to be performed and workout tool. Tools included dumbbells, a round river rock, jump ropes, kettle bells, a burpee stick, a ruck plate, a pumpkin, etc.

Following a short warm-up (Arnold says: must take care of the shoulders) and a two-lap mosey of the park track, 35 PAX set up on the cone-marked workout stations. We definitely looked like a bunch of crazies trying to save money by avoiding a gym membership. Perhaps we are. At the end of the long rows of stations was the command position – the simple squat station. The guy on the squat station controlled the tempo as PAX were instructed to perform their stations exercise until commanded to MOVE by the man on the squat station.

Thanks to Sparrow for requesting that this be documented in a photo.

And that’s how it went down. PAX rotated clockwise to the next station on command to move and save for a few begged for (really) “20 counts” the fun went non-stop until the clock ran out. And yes… YHC played music. You’ve got to have music for a stationary F3 workout (that should be a top 10 rule). As some PAX have already explored, the more unexpected the music – the better (call it part of the “pain”).

I haven’t seen a large group of PAX laughing so much in a while. This workout has a touch of the ridiculous. Hopefully, there was profitable work in it as well. Name-o-rama…FNG naming (welcome Bumble Bee, Mr. Ed and Rambler)…a couple of announcements including an upcoming charity run…and Blue Angel closed things out with a prayer.

31 Flavors, or Gloom’s Gym, or whatever it is to be called, this madness will be improved upon and reprised as it was – at least to YHC – a fun change of pace.

HAVE FUN out there,

– Fife

Tick….Tock…..

August 24, 2017 / f3scam / Leave a comment

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 1^st to the 3^rd lap, the 4^th to 6^th, then 7^th to 9^th. The 9^th 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 5^th and 6^th min. It was a killer.

Until next time –

Shilling

8.17.17 – VULCAN

August 18, 2017 / f3grundl / Leave a comment

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

August 8, 2017 / dmurray92475 / Leave a comment

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

August 2, 2017 / f3scam / Leave a comment

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

July 1, 2017 / f3scam / Leave a comment

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

21 Men Post and Endure The Switchback

May 18, 2017 / joshuaesc / Leave a comment

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