Spartan Men Fear No Rain

Photo Aug 30, 6 45 23 AM

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

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. 

Pain Poker with SCAM

IMG_0979

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!