Backblast: Sparrow’s VQ

 

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.

Tick….Tock…..

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

 

Until next time –

 

Shilling

8.17.17 – VULCAN

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

 

 

21 Men Post and Endure The Switchback

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