July 6th Church Street Shakedown

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

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