Gloom Mountain Is Your Friend – 4/25/2018

15 PAX posted at Gloom Mountain to find that next level of work they didn’t know was in them.

Warm Up

SSH x 30

Willie Mays x 20

Michael Phelps x 15 in cadence 

Burpees x 20

Gloom Stuff

5 Lap Indian Run (1 mile)

Mosey to Gloom Mountain

PAX partner up. 1 PAX runs GM while other does exercise 

  1. Pull ups
  2. Flutter kicks
  3. LBC’s
  4. Big Boy Sit Ups
  5. Burpees

PAX bear crawl up GM then mosey back to turf 

Angle Grinder x 10

Plank to “Hakuna Matata”

Sunrise Stretch 

The Forum – 3/15/2018

12 PAX hit The Forum for an Agassi inspired workout.

Mule, Nova, Amazon, Gaines, Grizzly, Whitesnake, Needle, Saluki, The Donald, Default, Commodore, Ping

Warmup
Willie Mays x 20
Burpees x 10
Bobby Hurley x 10
Ray Lewis x 20 in cadence

Mosey lap to the tennis courts

PAX line up across the courts. Exercise consists of an exercise then sprint across 4 courts. If PAX sprint faster than others, do SSH until last PAX finishes sprint.

Merkins x 20
Burpees x 10
Prisoner Squats x 20
American Hammer x 50
Flutter Kick x 15
Dutch Skate x 10
Angle Grinder x 10
Baryshnikov Squats x 20
Big Boy Sit Ups x 20

Agassi’s – Suicides at each court sideline

Lunge across all courts and sprint back

Bear Crawl across 2 courts, then Crab Walk across 2 courts and sprint back

Copperhead Squat x 20 and sprint back

4 Courts Sprint x 3

Fire Drill x 10

Burpee x 3 Waterfall

Plank to “Can You Feel The Love Tonight”

Sunrise Stretch

 

The New Stuff – The Forum – 2/20/2018

18 PAX, including 1 FNG (Gitmo), posted at The Forum to try something new.

Warm Up
SSH x 30
Willis Mays x 20
Little Baby Arm Circles x 15 front and back
LBC’s x 40

The New Stuff
Mosey to the track

1 Lap
10 Pull Ups
10 Dips
10 x Bobby Hurley

1 Lap
10 Pull Ups
10 Dips
10 Cheerleaders

1 Lap
Burnout Pull Ups
Burnout Dips
20 E2K

1 Lap to the parking lot
20 x Captain Thor

Fire Drill x 10

Plank to “A Whole New World”

Sunrise Stretch

Pain and Gain – Gloom Mountain – 11/13/2017

12 PAX showed up ready for Pain and Gain at Ping’s Gym.  Music proved by Har Megiddo.

Warmup
Willie Mays x 20
Merkins x 20
Little baby arm circles x 15 front and back

Ping’s Pain and Gain
Each station for 30 seconds as long as time allows.  PAX set up in a circle with bench press in the middle.

1. Bench press with 45 lb plate
2. Dumbell curls 25 lb each arm
3. SSH
4. American hammers 25 lb plate
5. Burpees
6. Overhead shoulder press 45 lb bar
7. LBC’s
8. Bent over row 45 lb plate
9. Tricep extension 10 lb plate each arm
10. Side/front shoulder lift 15lb dumbbells
11. Bear crawl around circle of PAX
12. Calf raises 35 lb plate overhead

3 minute plank

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.

August 8, 2017 Vulcan Dora 1-2-3

29 PAX GOT IT DONE this morning (quality over quantity) in the pre-dawn drizzle while a literal downpour waited in the wings and was unleashed shortly after COT.  Kudos to the crew for pushing the limits this morning!  Getting better is more fun when you can do it in a mud puddle! Welcome to FNGs Ding (YHC’s Brother-in-Law), Vet, and Bagman

WARMUP

SSH (IC) x 30

Merkins (IC) x 30

Imperial Walkers (IC) x 30

LBCs (OYO) x 30

Church Street Indian Run (1 mile total)

THE THANG

Dora 1-2-3: cumulative partner completion of 100 Merkins, 200 LBCs, and 250 Air Squats while other partner sprints 60 yard gassers and back.

COOLDOWN

Fire Drill (high knees and hit the deck on “FIRE” call, roll right, Merkin, roll left, Merkin)

Name-a-rama and announcements, including upcoming Dad’s day with Ms and 2.0s, Happy Hour, and launch of Spartan AO

COT included a message about quality over quantity.  PAX (including YHC) were encouraged to make a quality investment in a friend or co-worker today with no expectation in return.  YHC was encouraged by a great morning of fellowship and hard work!

Whistlestop Hexagon (Cocky VQ)

 
22 PAX showed up on this glorious morning in Alabama to get better.  The sun beaming quick as heart rates began to rise. We started off with a familiar sequence escalating into a geomatrist’s dream.
 
WARM UP
  • 33 Side Straddle Hop
  • 33 prisoner squats
  • 33 LYBs
  • 33 Flutter Kicks
  • Indian run around track 3x
AT THE STAGE
Mosey over and spread out on the wall –
15 Dips
20 Stepups
20 Frankenstines
Rinse and repeat all three again 3x
 
THE MAIN EVENT – WHISTLESTOP NONSTOP AYG AMRAP INTERVAL TRAINING via HEXAGON
Begin by counting off in 4s before breakup… Each group to a cone (4 to placed in 30 yd cube format, with one on each side of cone creating a hexagon). Cocky controlled clock with timer / whistle. Intervals of workouts beginning with 15 seconds going up to 60 seconds and then back down to 15 seconds (15 second intervals), rotating by AYG runs around the hex upon whistle. In total, 7 rounds.  THE PAX FOCUSED ON FORM while doing AMRAP and giving AYG.
  • OYO merkins
  • OYO burpees
  • OYO irontribe situps
  • OYO mountain climbers
  • High knees x2 (points on hexagon)
The hexagon was perfectly executed as the PAX battled through and closed the workout as time expired, in perfect mathematical precision.  Everyone finished. Cocky relented as time expired with a ceremonial shredding of remaining exercises. 
 
Quick namarama then Scam closed with a message from Ephesians 6 on “The Armor of God.” An announcement was made about next weeks Dad’s Day.  Last, a mention and final invitation to participate in the 5K beginning after today’s workout. 

BHam PAX Visit the Surface of the Sun

sun

7/22/17

The difference in summertime temperature between 0530 and 0630 is much discussed. I don’t know what the exact temp was on this sunny Saturday morning at The Vulcan, but afternoon’s heat indices are expected to reach 105 to 107. With an official heat advisory in effect, it was a HOT HOUR at The Vulcan. If you catch my mug at the end of this video name-o-rama I looked the worst of the bunch.

With 2 FNGs (Pilgrim and Elmer), a refugee in from the metropolis of Dallas (Plus One), and 22 local PAX, we got on with it…

WARM UP

  • IC (“in cadence”) Side Straddle Hop
  • IC Imperial Walker
  • 20 SC (“single count”) Merkins
  • 25 LYBs OYO (little baby crunches on your own)
  • IC Head Taps (like an alternating shoulder tap, except tap the back of your noggin)

THE THANG

(at the Amphitheater)

  • 15 SC Decline Merkins
  • 15 SC Dips
  • 10 SC Decline Merkins (good form…its only 10!)
  • 10 SC Dips
  • 20 Steps ups for each leg OYO
  • 20 IC Incline Merkins

THE SWITCHBACK (is back)

We’ve done this before.  YHC (your humble correspondent) found it a bit easier than last time, but it is tough.  In a single file slow moving line, we bear crawled down across the first amphitheater seat, make the turn, up to the next row and on again until the top was reached.  The PAX did low flutter kicks at the top while waiting for the 6 to arrive.

THE 700 CLUB

I have to admit… I liked this one.

The specs:

  • In a 4-man team, collectively complete the following,
  • 200 Merkins, 200 Prisoner Squats, 200 Dips, 100 Burpees (700 total reps for team to complete)
  • (7) lap run of “main loop” at the park (1.45 miles total… I measured it with GPS before the workout)

Teams were free to do all of this in any order they chose, as long as they stayed together as a team.  Since teams would certainly complete this at different times, direction was given to stay in teams afterwards and continue with additional exercises of each team’s choice until the end of the workout period.  I planned this intentionally with the goal of some bonding time in the small groups.  I hope some enjoyed that aspect of it.

With 4-5 minutes left we circled-up around the flags and PAX were called up to direct us in an exercise.  We were put to work by Rabbit (who needs to Q soon!), Saluki, and maybe one other.  Grundl closed out the workout for us with a nice cool down selection:  Burpees.

COT

Welcome FNGS: Blake Roberson (“Pilgram) and Paul Darden (“Elmer”)

Announcements:

  • Q School led by Scam coming up (full details to come)
  • Rabbit mentioned the plan for an upcoming AO in Mountain Brook
  • Prayer Request: Bruce Rem (sp?) battling pancreatic cancer

We were led in a pro-style prayer by Saluki.  Approximately 10 PAX headed over to Octane for Coffeteria.

MOLESKIN

It is a privilege to Q an F3 Birmingham workout at The Vulcan.  YHC had a “nice little Saturday planned”.  Thanks for coming out.  Always be head locking.  Find the Sad Clowns out there.

See you in the gloom,

– 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