Quarter Pounder Challenge – May 16, 2018

May 16, 2018 / jasonlrhodes / Leave a comment

17 PAX including two FNGs took the Quarter Pounder challenge. Men got better and fun was had by all.

Warm Up

Side Straddle Hops – 25
Merkins – 25
Prisoner Squats – 25
Big Boy Sit Ups – 25
Mountain Climbers – 25

Mosey around MBE parking lot

Quarter Pounder

Set 1

Run 25 yards, perform 25 Merkins, run back to starting line
Run 50 yards, perform 25 Squats, run back to starting line
Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
Run 100 yards, perform 25 Mountain Climbers, run back to starting line

Set 2

Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 3

Run 25 yards, perform 25 Merkins, run back to starting line
Run 50 yards, perform 25 Squats, run back to starting line
Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
Run 100 yards, perform 25 Mountain Climbers, run back to starting line
Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 4

Run 25 yards, perform 25 Merkins, run back to starting line
Run 50 yards, perform 25 Squats, run back to starting line
Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
Run 100 yards, perform 25 Mountain Climbers, run back to starting line
Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Finale

Clock Merkins – 3, 6, 9 and 12
Lunge around COT while PAX Al Gore

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

February 20 Workout

February 20, 2018 / Walk On / Leave a comment

Perfect weather for a workout! 60 degrees with clear skies.

Warmup: SSH x 25, Crablegs Stretch x 15, Willie Mays x 15, LBAC x 20 count

6 Minutes of Mary: Flutterkicks, Windshield Wipers, BBSitups, American Hammer, The Hundred, LBCs, Flutterkicks, Mountain Climbers

Moseyed to OLS Parking deck for Parking Space Tracers (20 merkins, Follow the lines of the parking spots to the end of the deck, 20 merkins, run back to repeat) x 4

Burpee Dan (1 Burpee/4 Lunges to the end of the parking Deck)

Mosey to Tennis Courts for Animal Crossing: Pax at each of the 4 corners, Alternate going from corner to corner with Bear Crawls, Crab Walk, Duck Walk, and Frog Jump x 2 laps total

Mosey back to circle for Merkin Waterfall to End.

COT/Announcements

FNGs Ice, Elvis, and Top Knot

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

Boot Camp in lieu of Braveheart Race

October 30, 2017 / sbperlisgmailcom / Leave a comment

45 degrees and raining – fun stuff! Welcome F3 New Orleans Tripleshift!

Warmup:

Mosey to Trinity parking lot

Side Straddle Hops (x30)

Imperial Walkers (x30)

Mountain Climbers (x30)

Mosey to Homewood Middle School football Field

The Thang:

Bear Crawl Dora – Partner up and one partner bear crawls 15 yards then turns around and bear crawls back while the other partner does big boy sit-ups. Swap out and continue until both partners cumulatively get to 100 sit-ups.

Everyone gets on the goal line and split up into two groups. First group bear crawls 15 yards to the flag, then second group follows. First group duck walks back to goal line, then second group follows. Rinse and repeat (x6)

Suicide run – Start on the goal line and sprint to the 20-yard line, jog back, sprint to 40, jog back, sprint to 60, jog back, sprint to 80, jog back, sprint the full 100.

Lineup on wall:

Dips (x20), step-ups (x20), decline merkins (x20), flutter kicks (x20)

Dips (x20), box jumps (x20), decline merkins (x20), flutter kicks (20)

Gather in the endzone for a burpee tabata (20 seconds on with 10 second rest for four minutes).

Mosey to Dawson front yard and circle up – flutter kicks (x30), then hold wide-grip plank with wide-grip plank merkins (x10).

Mosey back to The Vulcan and circle up – finish burpee waterfall in mud puddles (everyone holds plank and we go around the circle with one person doing five burpees at a time).

CoT

Soggy Bottom Monday

October 24, 2017 / sbperlisgmailcom / 1 Comment

Warm-up with:

Side Straddle Hops (25ct)

Imperial Walkers (25ct)

Merkins (25 ct)

Indian run to MB Village:

Burpee Tabata

Flutter Kicks (25ct)

American Hammers (15ct)

Mosey to Davenport’s parking lot:

Split into two groups with first group bear crawling to the end of the parking lot, then the second group following suit. Then the first group duck walked back to the original position with the second group following suit. Rinse and Repeat (x8)

Mosey to Office Park:

Partner up

Dora with merkins (200ct)

Dora with big boy sit-ups (100ct)

Hill sprints

Mosey back to MBE

CoT

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

October 11, 2017 / f3barneyfife / 1 Comment

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)

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

Backblast: Sparrow’s VQ

September 19, 2017 / georgeisonaroll / Leave a comment

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

Warmup

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.

9.19.17 – Schilling on Q – Vulcan

September 19, 2017 / f3grundl / Leave a comment

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

September 14, 2017 / f3grundl / Leave a comment

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…..

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.