Cone Drills – February 3, 2018

36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Jack Webbs – 10
  • Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Cone Drills

Set 1

  • 1st Cone – Start Run
  • 2nd Cone – 10 Merkins then run to next cone
  • 3rd Cone – 10 Merkins then run to next cone
  • 4th Cone – 10 Merkins then run to next cone
  • 5th Cone – 10 Merkins then run back next cone
  • 4th Cone – 10 Merkins then run back 4th cone
  • 3rd Cone – 10 Merkins then run back 3rd cone
  • 2nd Cone – 10 Merkins then run back 2nd cone
  • 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

  • 1st Cone – Start Run
  • 2nd Cone – 10 Big Boy Sit Ups then run to next cone
  • 3rd Cone – 10 Big Boy Sit Ups then run to next cone
  • 4th Cone – 10 Big Boy Sit Ups then run to next cone
  • 5th Cone – 10 Big Boy Sit Ups then run back next cone
  • 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
  • 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
  • 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
  • 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

  • 1st Cone – Start Run
  • 2nd Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Bear Crawl to first cone
  • 1st Cone – Backwards Plank

Set 4

  • 1st Cone – Start Run
  • 2nd Cone – 10 Jumping Lunges then run to next cone
  • 3rd Cone – 10 Jumping Lunges then run to next cone
  • 4th Cone – 10 Jumping Lunges then run to next cone
  • 5th Cone – 10 Jumping Lunges then run back next cone
  • 4th Cone – 10 Jumping Lunges then run back 4th cone
  • 3rd Cone – 10 Jumping Lunges then run back 3rd cone
  • 2nd Cone – 10 Jumping Lunges then run back 2nd cone
  • 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

  • 1st Cone – Start Run
  • 2nd Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Crab Walk to first cone
  • 1st Cone – Backwards Plank

Set 6

  • 1st Cone – Start Run
  • 2nd Cone – 25 Raise the Roof then run to next cone
  • 3rd Cone – 25 Raise the Roof then run to next cone
  • 4th Cone – 25 Raise the Roof then run to next cone
  • 5th Cone – 25 Raise the Roof then run back next cone
  • 4th Cone – 25 Raise the Roof then run back 4th cone
  • 3rd Cone – 25 Raise the Roof then run back 3rd cone
  • 2nd Cone – 25 Raise the Roof then run back 2nd cone
  • 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

  • 1st Cone – Start Run
  • 2nd Cone – 10 Makhtar N’Diayes then run to next cone
  • 3rd Cone – 10 Makhtar N’Diayes then run to next cone
  • 4th Cone – 10 Makhtar N’Diayes then run to next cone
  • 5th Cone – 10 Makhtar N’Diayes then run back next cone
  • 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
  • 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
  • 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
  • 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Grand Finale

  • Burpees – 5
  • Modified Merkins – 10

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

12/16/17 – Where thanks was giving and the forbidden workout was done

It was a crisp morning with frost on the ground as the Pax took to the field at the Vulcan. A decent crew had already rucked up to the Vulcan and back and were ready to get going. YHC measured the size of the Pax and was again inspired by how quickly the F3 ethos has been taken up by the men of the Birmingham area.

Warm-up

Like all Bham workouts; we started with some side-straddle hops; x 30

Ray Lewis x 30

Squats x 25

Burpees x 20

Little baby arm circles x 30

Tinactin showed up at this point, and not to let him feel left out, we did another 15 Burpees

The Thang

Mosey’d around the park and then did a Dirty McDeuce (courtesy of F3 New Orleans)

One quick run around the park followed by

-Merkins x 12

-Squats x 12

-LBCs x 12

We did this 3 times; with each set of arms, legs and abs afterwards

Upon the completion of the Dirty McDeuce, we did one set of Jack Webbs. With our arms sore we then mosey’d to the Amphitheater. 20 sets of step ups and dips later we took our turn at the stairs. 20 jump ups for everyone and then I recommended wheelbarrows up the stairs. I was then informed that this was a “forbidden” workout. YHC measured up the Pax and decided that if anyone could do a forbidden workout, they could. So we partnered up and went up the amphitheater in wheelbarrow fashion. My conscience then got the best of me and instead of risking injury to the Pax, I decided that partnered suicides in the Cage would be a better pursuit.

Suicides with a partner, partner in turn did Merkins, Squats, and LBCs while the other did a suicide. At completion, we did a plank waterfall and then some Mary with flutter kicks, American Hammers and Iron Tribe sit ups.

To finish the workout, the reigning duck walk jousting champion Pickle called out the Pax for challengers and he was met with enthusiasm. Pickle defended his title well, but ultimately lost out at the end.

Name-O-Rama was performed appropriately and new FNG Schiano was welcomed into the fold.

At this point, Rabbit took a moment to commemorate all the work and effort Fife and Scam have done this year to give it away to the men of Birmingham. Honor boxes were given and I can only reiterate how much a appreciate those men investing in F3 and this community. Scam also had some incredibly  nice Xmas gifts for the Pax which were given out at the end of workout.

COT

The best part of the workout, coffeeteeria was well-attended.

Thanks again Fife and Scam.

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.

Spartan Men Fear No Rain

Photo Aug 30, 6 45 23 AM

Under threat of rain storm, F3 Spartan men welcomed YHC in force with a total of 15 PAX present including Kudzu in from F3 Jackson. These men have themselves a solid AO in Mountain Brook, AL. The PAX size was great for a little Wednesday morning deck of cards workout.

Warm-up
IC Imperial Walkers
IC Shoulder Rotations each way
IC Side Straddle Hop
IC Shoulder Taps
IC Bicycle Crunches
20 – SC Leg Lift Merkins

The Thang
The Rabbit led us into the Village where we setup right on one of the grassy islands of Petticoat Lane. With the shovel flag planted and the men circled up for all of the morning traffic to wonder at, we got it done…

DECK OF CARDS
Clubs – IC Raise the Roof
Diamonds – SC Merkins
Hearts – IC Side Straddle Hop
Spades – SC Prisoner Squats
Jokers – PAX Choice (I remember one of them…the canoe thing, followed by flutter kicks)

After 624 reps without breaks we mosey’d back to base. YHC’s original plan was to double the count on the all of the Prisoner Squats, but even pushing quickly through the deck (which we did), we were short on time.

Back at Mountain Brook Elementary School, we quietly (homes right across the street) used the brick wall to run out the clock with dips, decline merkins and pike presses.

Announcements (I can’t recall what they were…even my own announcements) were followed by Wildfire sending us off with a solid prayer. YHC did offer a few words of encouragement and advice to F3 Birmingham’s newest AO. In short: make the workouts hard, but make sure that you have fun out there too.

Thank you Spartans. I’ll be back soon.

– Fife

Mt. Gloom July 10th

It was a great morning at Mt. Gloom as 10 men answered the call. 9 veteran pax and 1 FNG (Welcome Rudder) showed up at 5:30 at Gwin to try and get a little better. Happy was the Q and we were all still feeling a little beat up from the Vulcan run from over the weekend.

Warm-Up

Side-straddle Hops – 20

Prisoner Squats – 20

Merkins – 20

Imperial Walkers – 20

We then mosey’d to the track and did 2 laps to get the heart beats up a bit

The Circuit

Using the track as our guide, we did 4 circuits around the track. For each circuit, we would do 20 exercises to start, 15 in the next corner of the track, 10 in the next corner, 5 in the third corner and then sprint back to the beginning. Those in front were rewarded with planking until the six made it back to the beginning. Saluki, Choo Choo and Jiffy gave a lesson on fitness with this one

Merkins – 20, 15, 10, 5

Squats – 20, 15, 10, 5

Diamond Merkins – 20, 15, 10, 5

Quick rest in between circuits 3 & 4 with a Hollow Hustle sprint up the hill and back

LBC’s – 20, 15, 10, 5

The Cool Down

Mosey’d for one more lap around the track and then back to the turf

Side-Straddle Hops – 15

Ray Lewis’s – 15

Imperial Squat Walkers – 15

Flutter Kicks – 15

Donald Diamond Merkins – The Donald crushed the rest of the Pax with 45 single count Merkins (I couldn’t do any more past 22).

Circle of Trust

We welcomed Rudder to the Pax. He did great and led the charge during some of the Circuit. I think we’ll be seeing him again.

Vulcan Run…..Part Deux

The maiden Vulcan Run on the 4th of July was such a success that Barney Fife suggested an encore performance to be documented for a resident film/photography group.  We kept these plans under wraps as YHC wanted to ensure a large group of PAX….

Fast forward to the gloom of The Vulcan (AO) at 0630hrs and numerous PAX (25 in all) answered the bell to break out of holiday mode.  YHC noted an increase in temperature and humidity from the 4th of July….amazing how much of a difference one hour later in the morning makes.  Time for PAIN….

THE THANG

SSH x 30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

YHC announces to the PAX that today we would re-summit Red Mountain to the Vulcan park.  Several groans arose from the PAX and continued to a crescendo when YHC added that this time we would be dividing into groups and “indian-running” the initial mountain ascent!  Nonetheless, count off, divide up and away we go!

Pain Station 1
Dive Bombers x 20

Flutter Kicks x 30

Pain Station 2

Decline Merkins x 30

Big Boy incline sit ups x 30

Pain Station 3

Close grip Merkins x 20

LBCs x 30

Pain Station 4

Curb Merkins x 30

Elevated Flutter Kicks x 40

 

Things getting tough at this point, as the last 1/4 mile of ascent is straight up to the peak of Red Mountain.  PAX are pushing through, leaving no one behind and flags are held high!  SUMMIT!  Camera crews are in position and Fife has his own toy, a drone, at the summit to capture the moment.

 

Summit Pain Station

Diamond Merkins x 20

Flutter Kicks x 40

Dive Bombers x 20

LBCs x 30

Merkin Plank waterfall

 

Back down the mountain….

Pain Station 5

Wide grip Merkins

Flutter Kicks x 30

Pain Station 6

Get in the ditch, ditch merkins x 20 (harder than it sounds)

Pain Station 7

Wall Sits – 1min

Inverted Wall Merkins x 15

Pain Station 8

Dive Bombers x 20

Flutter Kicks x 40

 

Back at the AO now, all PAX accounted for and several really pushed themselves to get through this one today!  Proud of the effort!

Finished it off with a quick set of 15 Burpees and COT.  Men GOT BETTER today!

Welcome to the crew FNGs Whistle, Edge, and Terrier!

YHC,

SCAM

 

 

 

July 6th Church Street Shakedown

28 PAX showed up in THE GLOOM at THE VULCAN (AO) for YHC’s VQ, including five (5) FNGs.  Those answering the call included Turnbuckle, Shank, Scam, Choo-Choo, Cinco, DuBose, Schilling, Gomer, Rabbit, Romeo, Sparrow, Pickle, The Donald, Commy, Rebar, Wildfire, Gold Bond, Quickrete, Pew, Saluki, Tommy Lee, and Cocky.  FNGs (Doogie, Cowbell, Wilson, Wiregrass, & Skullbucket) were wide-eyed for the beatdown, but took the RedPill like a champ and stood tall in the end!  Wiregrass was looking for the Triathlon training group and found THE ANSWER at THE VULCAN.  Weinke was wielded and we’re off and RUNNING!

THE THANG

Warmups: side straddle hops x 30, squats x 30, merkins x 25, little baby crunches x 25, flutter kicks x 30, 1-mile indian run (2 lines) across creek and down “Church Street” past Trinity UMC to Dawson Baptist and back.

The Meat: All of the following done between 40 yard cones: lunge walk, frankensteins, wheelbarrow, station sprints with progressively declining number of burpees and squats at each station, starting with 10 and down to 1.  Big props to SCAM (in Chippendale) for encouraging the PAX to finish the job.  Mosey to stage.

At the Stage: Decline Merkins x 15, Dips x 15, Stepups x 20;  Rinse and repeat all three again.  The back to the SHOVELFLAG for 20 merkins.

ANNOUNCEMENTS:  Videography on Saturday, 7/8/17 (6:30am) for F3 Birmingham – need a big presence – might get your mug on The Show!

Word:  Group was encouraged to affirm someone today for something positive they are doing.  Encouragement is a great thing that can freely be given by leaders who aren’t afraid to lead!

Thanks to all men who posted today!

YHC, Hi-Viz

4th of July Vulcan Run

The 4th of July workout is always a favorite for YHC to share with his F3 brethren and the 2017 rendition was certain to be no different.  Upon arrival to The Vulcan (AO), YHC noted numerous PAX flooding the field even in spite of it being 0530hrs on a holiday.  YHC shared a few motivational words and encouraged all PAX to let this workout serve as a tribute and memorial to all those brave souls that sacrificed some or all to ensure our FREEDOM.

THE THANG

SSHx30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

The 4th of July is a celebration of accomplishment and independence and, thus, YHC had made plans to ensure that the PAX were able to enjoy a sense of accomplishment!  However, some groans were heard when YHC announced that we would be paying a visit this morning to The Vulcan, namesake of our AO, high atop Red Mountain.  Leaving no time for negative thoughts, AWAY WE GO!

PAX carried along a great pace out of the AO and into downtown Homewood. As we proceeded up the mountain, YHC took advantage of several prime pain stations:

Pain Station 1

Dive Bombers x 20

Flutter Kicks x 30

 

Pain Station 2

Wide Grip Merkins x 30

Big Boy Sit ups x 25

 

Pain Station 3

Dive Bombers x 20

Flutter Kicks x 30

 

By this time, the group of PAX had nearly summited Red Mountain but, to YHC’s dismay, the historic stairs to The Vulcan were closed for construction.  Never fear, we proceeded with quick pain station overlooking downtown Birmingham (30 decline merkins, 30 LBCs) and then circumnavigated construction fence to ascend the historic stairs to the feet of The Vulcan

On Vulcan’s pad, YHC led PAX through:

Decline Big Boy situps x 25

Leg Raises x 25

Decline Merkins x 30

LBCs x 30

SSH’s x 40

Wall step ups x 10 (each leg)

Dive Bombers x 20

Flutter Kicks x 40

 

We then bid farewell to The Vulcan and began our mosey back down the mountain, taking in Pain Stations along the way:

Pain Station 4

Merkins x 30

American Hammer 30sec AMRAP

 

Pain Station 5

Dive Bombers x 20

Flutter Kicks x 40

 

Pain Station 6

Diamond Grip Merkins x 20

LBCs x 40

 

Pain Station 7

Curb Merkins x 30

Incline Flutter Kicks x 40

 

PAX, by this time, had made it back to our humble AO.  And just to finish things off, YHC called for 20 Burpees (AMRAP) in honor of America!

Nice work to all of the PAX in attendance and welcome to FNG Todd Minor “GOMER”.  Everyone made it up and made it back and completed everything in between.  FINISHING is what this country stands for and that’s what you did.  AYE!

SCAM