10/26/17 Vulcan Vision Quest

October 26, 2017 / dmurray92475 / Leave a comment

22 PAX braved the Vulcan AO’s first temps in the mid-40s and the predawn darkness to post in the gloom! It is staying dark in the morning for one more week before the Daylight Savings Time transition next week. YHC is thankful for the dedication of these men who motivate each other. What a great feeling it is to GET BETTER together as we sharpen each other!

PAX: Wildfire, Peaches, Ponyboy, Gomer, Dispatch, Bluegrass, Walk on, Drought, Spreadsheet, Breach, Cocky, Slumlord, Elmer, Sparrow, Skeletor, Pilgrim, Zaccheus, Bagman, Dad Bod, Schilling, Hi-Viz.

FNG: Cameron Daniel (Outlier)

Warmups:

Side Straddle Hops x 30; Air Squats x 30; Merkins x 30; Little Baby Crunches x 30; Flutter Kicks x 30

Double Applesauce Indian Run to Dawson Church and back (love running with the shovel flag!)

The Thang:

Dora 1-2-3; Partner up and have one partner perform the first exercise while the other partner sprints 50yds and back. Continue performing first exercise to completion as cumulative between partners. Then move to 2nd and 3rd exercise, maintaining sprints in between reps. 100 Merkins, 150 LBCs, 200 Air Squats.

At the Stage:

Decline Merkins x 20; Dips x 20; Step ups (20 each leg); Incline merkins x 20; Dips x 15; Box Jumps x 10

Finish up:

Merkins x 15; Flutter Kicks x 20 – hold 6″ to finish; Fire Drill (high knees ’till Q screams “fire!” then hit the deck, roll left, one merkin, roll right, one merkin, back up) x 4

COT:

Q was inspired this week to reflect on his primary calling (what is the “why” behind everything I do?), and invited PAX to do same. When primary calling is clear, then the secondary calling (or “what” we do everyday) becomes more focused and impactful!

9.28.17 – 16th Place Massacre – Vulcan

September 28, 2017 / f3grundl / Leave a comment

Grundl on Q

SCAM’S FOMO was a real. I have a feeling we’ll be doing this one again.

24 PAX – No FNG’s and that might be a good thing.

WARM UP –

SSSH x30
Crab legs stretch x20
Calf raises x20
Stretch hammy, legs spread – down to right x20, down to left x20
Merkin x20
LBC’s x30

GRUNDL HILL –

Split up in 4 teams. Mosey to 16th Place S all the way up to the corner of 16th Place/Woodfern Drive. Team 1 started the steep uphill 70+ yard run with teams 2-4 following. Then walked back down (recovery) to the start. PAX did this x5.

PAX mosey’d to the bottom of Royce Road. PAX ran up the steep Royce and walked down x2. Mosey back to Central Park.

TABATAs

At the amphitheater, PAX then performed 4 minutes (8 intervals) of 20 seconds of work/10 seconds rest alternating between burpee box jumps and LBC’s. Mosey to flag for namorama, announcements, prayer.

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.

Until next time –

Shilling

8.17.17 – VULCAN

August 18, 2017 / f3grundl / Leave a comment

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

Pain Poker with SCAM

August 2, 2017 / f3scam / Leave a comment

Noting a brisk note in the air the night prior, YHC decided to bring back an @F3Jackson favorite…..PAIN POKER.

Arriving at The Vulcan around 5:15, YHC observed what looked to be a disrupted ant hill of PAX progressing from parking lot onto The Vulcan green. Many of the PAX had seen YHC’s tweet of a deck of cards from the night prior and the anticipation had surely caused some sleeplessness with some.

Circle up and YHC asked for a count off to confirm what looked to be a NEW RECORD for Vulcan PAX. Sure enough, 32 PAX confirmed including 7 FNGs! New high water mark! Time to bring the PAIN!

THE THANG

SSH (4ct) x 30

Squats x 30

Merkins x 30

Flutter Kicks (4ct) x 30

Supermans (45secs) x 2

PAIN POKER rules:

PAX preform all exercises together. Number on card dictates number of reps, face cards progressing up from 10 (i.e., Jack is 11, Queen, is 12….ACES ARE ALWAYS HIGH!)

Spades=Burpees Clubs=Hand Release Merkins Hearts=Big Boy Situps Diamonds=Squats

After completion of assigned number of reps, PAX run 40yd gasser (if number on card 10 or greater) or 60yd gasser (if number on card 9 or less).

Rinse and Repeat for +/- 35minutes…..MEN WENT TO WORK!!! Lots of pain spread across the PAX faces as we progressed through the deck. Big time Kudos to Cocky, Peanut, Dispatch, and Namaste for leading the pack on most of the gassers! Got through about half the deck and YHC ensured the proper placement of plenty of face cards….especially those showing spades!

Back to circle for:

Dive Bombers (4ct) x 15

Flutter Kicks (4ct) x 45, mixed in “easy opens”

Finished!

Quick Nameorama and welcome to FNGs, Peaches, Needle, Strip Search, Breach, Neuter, Hugh, and Spew!

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

. . .And then there was Birmingham

May 6, 2017 / joshuaesc / Leave a comment

More than a year in the making, F3Birmingham exploded on to the scene Saturday with 20 pax present, 14 of whom were FNGs. #TClaps to BarneyFife and Scam for putting a solid EH on their city leading up to the launch date. Mad props to Cheddar for making the trip down from Charlotte to make sure his buddy (now known as Mini) posted.

Conditions: Surprisingly sunny and about 50* – perfect weather for a launch!

The disclaimer was issued followed by a quick demonstration on how we count in F3. We then got down to business.

CoP

Merkins x 10 IC
SSH x 20 IC
Merkins x 9 IC
LBAC x 20 forward IC
Merkins x 8 IC
LBAC x 20 reverse IC
Merkns x 7 IC
Freddie Mercury x 20 IC
Merkins x 6 IC
Squats x 20 IC
Merkins x 5 IC
LBCs x 20 IC
Merkins x 4 IC
Flutter Kicks x 20 IC
Merkins x 3 IC
Mountain Climbers x 20 IC
Merkins x 2 IC
Imperial Walkers x 20 IC
Merkins x 1 IC

Mosey over to Y in the sidewalk near Oxmoor

Ski jumps side to side x 20 IC
LBCs x 20 IC
Ski jumps back and forth x 20 IC
Freddie Mercury x 20 IC
Rinse and repeat
Quick break the rinse and repeat two more times

Mosey over to the grassy area near Oxmoor

Break into 2 groups of 7 and one group of 6.
Group 1 Bear crawl to the tree (about 50m), mosey back to start
Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
Group 1 duck walk to the tree (about 50m), mosey back to start
Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
Rinse and repeat for about 10 minutes
Quick 10 count
Group 1 crawl bear to the tree (about 50m), mosey back to start
Group 2 starts as soon as group 1 finishes and group 3 starts as soon as group 3 finishes
Rinse and repeat for about 10 minutes

Mosey across the bridge to the #GrassyKnoll

Refresher on how to count
YHC’s trademark burpees OYO (Relax – it was just 10)
Asked for a couple of volunteers and we did some more burpees (Really?!?!?!) and some flutter kicks.

Countorama went off without a hitch. These boys in Birmingham learn fast!

Nameorama was wholly entertaining from start to finish! More on that in the Moleskin. . .

F3 is not aligned with any religion. Every F3 workout ends with a ShoutOut where the Q can share a quote, say a prayer of his choosing or do nothing at all. YHC, as a Christian, offered a Christian prayer. All the Q asks is 30 seconds of respect and will return that respect to other Qs. Aye.

NakedMan MoleSkin

YHC had the mini van all loaded up and ready to go. “Let’s take the fast car,” says Fife. A hot new Porsche with lots of open road between the house and the AO. Yes, I’ll take 2. “Absolutely,” I respond. The ride was everything my overactive imagination dreamed it would be. Then, as we eased into a parking spot, I said, “I left the flag in the van.” It was then a VERY good thing we brought the fast car.
The general consensus of the pax was that the day after Cinco de Mayo is a tough day to launch a morning workout group.
As temps warmed up, so did the mumblchatter. As we were beginning the workout, from somewhere among the gathered pax, YHC heard, “This guy is leading the workout? He looks about 8 months pregnant.” (Editor’s Note: This is not an unfair description.) Heard later, during the crawl bears, “He moves pretty well for a pregnant man. If he keeps up all this bear crawlin’, that baby is liable to slip on out right here in the park.”
Some great Nameorama for a bunch of FNGs. YHC’s two personal favorites: enjoys rucking > Backpack > FannyPack. Immigration Attorney > Border wall > TheDonald
Then there was this fella who told us about his own personal three Fs. One of those earned our WarDaddy the name Rabbit.
This is a solid group of guys that looks ready to share #TheSolution with the city of Birmingham and the entire state of Alabama!