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

June 5, 2018 / f3peaches / Leave a comment

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

Spartan Waterfalls

April 9, 2018 / f3breach / Leave a comment

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.

Spartan Men Fear No Rain

September 1, 2017 / f3barneyfife / Leave a comment

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

Vulcan Run…..Part Deux

July 8, 2017 / f3scam / Leave a comment

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

July 7, 2017 / dmurray92475 / Leave a comment

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 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