Spartan – June 11, 2018 – Culver Road HILLS HIIT

Monday Morning Hill HIIT Workout

Warm-up

  • Side Strattle Hop x25
  • Butt Kicks x25
  • High Knees x25
  • Willy Mays x15
  • Merkins x25
  • Ray Lewis x25
  • Jump Rope x25

Mozy 0.5 mile to Culver Road

Culver Road West (0.4 mile HILL)

  • Run up / Back pedal down
    • Prisoner Squats x50
    • Side Lunge x10ea leg
  • Run up / Back pedal down
    • Mountain Climbers x22
    • Flutter Kicks x15

Culver Road East (0.1 mile HILL)

  • Side Shuffle half / Other side shuffle half / back pedal down
    • Sumo Squats x50
    • Merkins x 25
  • Side Shuffle half / Other side shuffle half – back pedal half way down
    • Laying up slope Freddie Mercury x20
    • Laying up slope X Lifts (Flat Freddie Mercury) x10
    • Incline Merkin to T Lift with 5 hip bridges x 4 each side

Culver Road West HILL one final time / back pedal down

Mozy 0.5 mile to MBE Field

Thor (1:4, Big Boy Situp: American Hammer) – PAX made it to 8:32 before burn out

SUMMARY:

  • A mile of mozy
  • Over a mile of uphill runs and decline backpedals
  • 54 merkins for you June challenge folks
  • Plenty of core

Happy Monday – Good start to a week!

~Peaches

2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT

The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed:

Warm-ups:

  • 25x side straddle hops
  • 25x prisoner squats
  • 15x willy mays
  • 25x ray lewis

0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary

Modified Nolan Richardson 40 minutes of hell:

  • Partners split reps while there was a +/- 40 yard back peddle, bobby hurley, and jog back
    • Pull Ups: 2x max each
    • Squats: +/- 150
    • Big Boy Sit Ups: +/- 100
    • Merkins: +/- 125
  • Little Baby Arm Circles and Ray Lewis for for a 100 yards walk

0.8 mile mozy with 2 stations of 5x burpees back to Central Park

Captain Thor – 1:4 Ratio of Big Boy Situp to American Hammers – Completed 5:20

Ended to Bring Sally Up with Merkins

Basic Training & Grundl Mtn. – 6/2/18

18 PAX and two FNGs did the hard thing and got better.  Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge.

Warm Up

  • Side Straddle Hops – 30
  • Al Gore – 30
  • Merkins – 30
  • LBCs – 30
  • Prisoner Squats – 30
  • Superman

Mosey around track (2)

Set 1

  • Arm Circles (F) – 20 count
  • Raise the Roof – 20 count
  • Arm Circles (B) – 20 count
  • Seal Claps – 20 count
  • Overhead Claps – 20 count
  • Hold arms out straight, palms up

Set 2

  • Prisoner Squats – 10
  • Lunge Jumps – 10
  • Sumo Squats – 10
  • Jump Squats – 10
  • Side Lunges (R) – 10
  • Side Lunges (L) – 10

Set 3

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20

Set 4

  • Big Boy Sit Ups – 20
  • Flutter Kicks – 20
  • Freddy Mercury – 20
  • Dolphin Kicks – 20

Mosey to Grundl Mountain

  • Run to top of Grundl Mountain
  • 20 Merkins
  • Run to bottom of Grundl Mountain

Mosey to Homewood Central Park

Set 5

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips -20

Finale

  • Star Plank
  • Merkin Waterfall (5 to 1) – 15 total

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

Froggy Merlot Splash

Circle of Pain:

SSH x25

Willie Mays’s’s’s’s x15

Ray Lewis x25

Merkins x25

Raise the Roof x 25

Little Baby Arm Circles x 30

 

The Thang:

Mosey to front entrance of Mountain Brook Elementary for two sets of:

Dips x20

Flutter kicks x25

Sumo Squats x25

 

Mosey to Western Supermarket for:

Sprint to one end of the parking lot, do PAX-led merkins or jump squats. Rinse and repeat x10. Froggy splashed merlot somewhere around set #6. Quickie duck walks like a speed skater. Some guy walked-on with us for about three sets, then darted off–maybe he’ll come back.

Bear crawl half of the parking lot, then duck walk the other half. Rinse and repeat x3

 

Mosey back to MBE for:

Flutter kicks x20

Box cutters x20

American hammers x20

Merkins till exhaustion

 

CoT

 

Spartan Waterfalls

Pushing yourself is always easier when you have other men alongside. The Spartan AO (19 PAX, including FNG’s Budget and Pontoon) started with a few usual warm-ups and a merkin and burpee waterfall. Back-to-back waterfalls is a good way to start off pushing.

We took an indian run to the Western Supermarket, taking a mid-run break to add a couple of more waterfalls (plank jack and American hammers). Navigation notwithstanding, the parking lot at Western is an ideal playground for a Dora.

Q learned the lesson that 100 burpees is a lot more than it sounds. We followed that up with 200 merkins and 300 squats. Lot’s of hard breathing and complaints, but all the men pushed through and got better. I want to call out Froggy, who always seems to run faster than most.

After moseying to the athletic field, we began a rotation of exercises with sprints in-between. Q challenged the PAX to lead an exercise each, and the PAX stepped up, specifically Dispatch, Skeletor, Ping, Rabbit and Pilgrim. The goal was to give a little variety and give some fresh challenge to the PAX. I think Ping (fire drills) and Skeletor (flutter-kick pyramid) win the award for bringing the most pain.

After that, COT and naming of two FNGS made a for a strong finish. Rabbit encouraged the PAX to step up and Q, but as punishment for our lack of initiative, Scam is Qing on Wednesday.

The Spartan 3/21/18

18 PAX posted at the Spartan and did the hard thing for a hump day workout.

Warmup:

  • SSH x30
  • Willie Mays x20
  • Prisoner Squat x30
  • Burpie x10
  • Ray Lewis x20
  • LBC x40

Mosy to parking deck:

2 sets:

  • Box Jumps x20
  • Dips x20
  • Decline Mercan x15
  • American Hammer x20

Mosy to Canterbury Park and Indian Run back to MBE field. Circle up around flag:

All PAX in plank position and remained in plank position for next 2 exercises:

  • Plank jacks x20
  • Shoulder taps x20

PAX partnered up for cone drill. Cones every 25 yds +\- length of field. At each cone partners did 10 Patty Cake Mercans on way down and 15 Bog Boy Sit-ups with fist bump on way back.

  • Bear crawl to cone #1
  • Frog hop to cone #2
  • Crab walk to cone #3
  • Duck walk to cone #4

Next exercise was partner carry:

25 SSH carry partner to cone #2, 25 SSH swap carry partner to cone #4 , 25 SSH sprint to Flag

Finished with:

  • cockroach x20
  • Burpie waterfall

Mosy back to parking lot

COT

  • Announcements
  • Name-o-roma
  • Welcome FNG Speedo
  • Prayer
  • 1-2-3 Lead

Posted PAX- Juice, Tarbaby, Edge, Skullbucket, Froggy, Elvis, Zacheeus, Skeletor, Elmer, Quickcrete, Rabbit, Speedo, Breach, Mullin, Dispatch, Harbaugh, Birddog.

Men got better.

——Pothole

 

The Spartan 3/19/2018

15 PAX posted Monday morning at Mountain Brook Elementary. A great Spring morning with temp in the high 50’s. Perfect for getting over any lingering consequences from St. Patrick’s Day. PAX present – Bagman, Tarbaby, Zacchaeus, Stuntman, Taiwan, Elmer, Slumlord, Breach, Elvis, Sparrow, Froggy, Pothole, Dispatch, Commie, and YHC.

Warmup

  • SSH IC x 25
  • Straight leg stretch
  • Willie Mays
  • Imperial Walkers IC x 25
  • Plank jacks IC x 25

Mosey to front of MBE – find a  bench

  • Dips x 15
  • Decline shoulder taps IC x 15
  • Dips x 15
  • Decline shoulder taps IC x 15

Mosey to MBE field for THE THANG

Bear-back 11’s – PAX line up along goal line with cones set in front 15-ish yards (hard to tell on lacrosse field in the dark)

  • 10 Carolina dry docks then bear crawl out to cone; 1 jump squat then run backwards to goal line
  • 9 CDD then bear crawl out to cone; 2 jump squats then run backwards back
  • and so on until 1CDD bear crawl to 10 jumps squats and back.
  • it was pointed out to YHC that the combination of CDDs and bear crawls was challenging, nay “sadistic”, by fellow PAX (ahem Stuntman).
  • Completion of challenge with 20 seconds of encouragement, one of YHC’s favorite practices borrowed from our F3 compatriots at THE FORUM.

6MOM interlude

  • Flutter kicks IC x 20
  • High flutter kicks IC x 20
  • Hello Dolly IC x 20
  • flip to high plank
  • Standard shoulder taps IC x 20
  • Mountain climbers IC x 20
  • Elbow plank
  • Spiderman IC x 20
  • Big boy situps x 20
  • Six inches

21’s  – PAX back to goal line with cones out 30-ish yards; count descending/ascending by 2’s . The challenge here was maintaining the wherewithal for basic computations skills under physical duress.

  • 20 merkins with sprint to cones followed by 1 LBC and sprint back
  • 18 merkins with sprint followed by 3 LBCs then back…..and so on.
  • Strong work by all PAX with extras push at the end to grind out the last sprints associated the final 2 merkins and 19 LBCs. (110 total merkins on top of the 55 CDDs for those counting)

Mosey back to MBE parking lot

  • Final ab buster – Protractor with mix of flutter kicks and six inch holds

COT

-Skeletor

 

 

 

Just Keep Breathing – February 26, 2018

When I first started F3, there were two things I learned quickly:

  1. Dora’s are hard
  2. Just keep moving (including breathing)

When I met F3 Rabbit at Spartan, I figured out that he likes running uphill, thus my VQ had to mash-up Dora and uphill.

10 PAX and 1 FNG braved the rain and got better together

Obligatory Disclaimer Given (don’t sue me)

Warm Up

Bear crawls around the ampitheatreIC: Side-Straddle Hops
IC: Imperial Walkers
IC: Merkins
OYO: LBC
IC: Shoulder Taps

Mozy to Mountain Brook Village

OYO: Big Boy Situps
OYO: LBC
IC: Squats
OYO: Big Boy Situps

Mozy to Rabbit’s Hill

(Dora)
50 Burpees
100 Lunges
150 Merkins
IC: 20 Merkins

Mozy to MBES

IC: Dips
IC: Incline Merkins
OYO: Step-Ups
OYO: Jump-Ups

In honor of Scam
IC: Flutter Kicks (not riding a bike!)

COT

Announcements
Name-O-Rama (we got really close to giving KneePad an awesome F3 name)
Prayer to wrap up

Block Party – The Spartan – 2/19/2018

Given the recent warm weather and approaching spring break, YHC decided it was time for the Spartan to undertake some body sculpting via the lifting of heavy objects. With 20 cinder blocks in tow, YHC showed up to MBE to find a robust number of PAX punctually awaiting an AM beatdown. And they kept coming. 21 PAX eventually posted on this damp but temperate morning at MBE. A record for the Spartan to the knowledge of YHC. And one more than anticipated. Thanks to those who generously donated some of their curls and presses to their fellow cinder-block-less PAX.

Warm up

  • SSH IC x 20
  • Straight leg stretch – Left of right/right over left
  • Imperial Walkers IC x 20
  • Plankjacks IC x 20

Distribution of coupons (28.4 lb cinder block)

Mosey to MBE field

  • Block Webbs – Swole brother of Jack Webb – Incline merkin on cinder block (CB) then shoulder press from knees: 1:1 ratio, start 1:1, then 2:2, and so on – we made it to 8:8 which was to exhaustion for YHC (will work on this and aspire to 10:10 next time the blocks come out)
  • Flutter Presses – Flutter kicks IC to 5 with CB on chest; then five presses with CB, maintains six inches position while pressing beginning on second set. Can’t remember how many sets we did, I think 4.
  • Colt 45s – Curls: start at flex position go down to 90 degrees, do x reps; go to bottom or extending positon then go up to 90 degrees, do x reps; then full curl for x reps; did 5-5-5, 10-10-10, and 15-15-15.

Mosey back to MBE parking lot

Cinder Block COBRA

  • C – Curls
  • O – Overhead Press
  • B – Block squats
  • R – Run: ran length of MBE parking lot
  • A – Abs: Big boy situps
  • Did sets of each exercise as a circuit for 10, 15, and 20.

Cinder Block Shuttle Run

  • PAX number 1&2 and form two lines 10 yards apart. First PAX from group 1 does the shuttle run by picking up a CB at the other groups line, returns CB to his line, then retrieves the second CB, then returns brick to his starting spot. Meanwhile partner is doing 10 burpees. PAX from group 2 finish burpees then do shuttle run while PAX from group 1 do burpees. Rinse and repeat x 3.

Return CBs to truck and circle up

  • Merkin waterfall – 3 rounds adding one merkin each round while all hold plank position
  • Flutter kicks IC x 40

COT

-Skeletor

 

 

 

3 Amigos – February 7, 2018

3 PAX told a rainy Wednesday morning to shut up and know its role while they got better at the Spartan.  Who knew 10 yard sprints could be so challenging???

Mosey in the MBE parking deck to laps.

Warm Up

  • Burpees – 10
  • Merkins – 25
  • Side Straddle Hops – 25
  • Mountain Climbers – 25
  • Big Boy Situps – 25

Cone Drills

  • 1st Cone – Run to 2nd Cone (touch ground)
  • 2nd Cone – Run to 1st Cone (touch ground)
  • Jumping Lunges – 25

A total of 10 sprints (100 yards ran)

  • 1st Cone – Run to 2nd Cone (touch ground)
  • 2nd Cone – Run to 1st Cone (touch ground)
  • Jumping Lunges – 25

A total of 10 sprints (100 yards ran)

  • Side to Side between 1st and 2nd Cone
  • Flutter Kicks – 20

A total of 10 side-to-sides (100 yards ran)

  • Side to Side between 1st and 2nd Cone
  • Raise the Roofs – 25
  • 1st Cone – Run to 2nd Cone (up downs)
  • 2nd Cone – Run to 1st Cone (up downs)

A total of 10 sprints (200 yards ran)

Finale

  • Burpees – 10
  • Merkins – 25
  • Side Straddle Hops – 25
  • Mountain Climbers – 25
  • Big Boy Situps – 25

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