Screaming Shoulders Workout

Intro

Warmup – 15 SSH, 10 Smurf Jacks, repeat; Willie Mays, Copperhead Squats x 20

Grateful Dead x 5 rotations

Index Card workout (index card with randomized order of 9 exercises given to each pair of pax.

  1. Bear Crawl Maze
  2. Lunge up and across hill then backward lunge down
  3. Jog 1/2 lap, sprint 1/2 lap
  4. Share 1 prayer request
  5. 1 legged wheelbarrow 25 yd each
  6. 2 legged wheelbarrow 25 yd each
  7. 60 dips each
  8. Crab Walk 50 yd each
  9. 40 squerkins each

Circle up for 6 minutes of Mary including flutter kicks, Weezy Jeffersons, LBCs, reverse crunches, Mountain Climbers, Hundreds

10 Prisoner Cell Merkin Burpees

Walk- On Waterfall to end

Circle of Trust, announcements, praises, prayer, lead on 3

2018-06-05 @ The Vulcan: 40 Minutes of Hell + OT

The tease of Nolan Richardson did not go unfulfilled. 30 PAX gathered at Homewood Central Park for The Vulcan AO at 5:30 to get better. What followed:

Warm-ups:

  • 25x side straddle hops
  • 25x prisoner squats
  • 15x willy mays
  • 25x ray lewis

0.8 mile mozy with 2 stations of 10x burpees to Edgewood Elementary

Modified Nolan Richardson 40 minutes of hell:

  • Partners split reps while there was a +/- 40 yard back peddle, bobby hurley, and jog back
    • Pull Ups: 2x max each
    • Squats: +/- 150
    • Big Boy Sit Ups: +/- 100
    • Merkins: +/- 125
  • Little Baby Arm Circles and Ray Lewis for for a 100 yards walk

0.8 mile mozy with 2 stations of 5x burpees back to Central Park

Captain Thor – 1:4 Ratio of Big Boy Situp to American Hammers – Completed 5:20

Ended to Bring Sally Up with Merkins

2018-01-30 Peaches Circuit @ Vulcan

35 PAX including 1 FNG (AWOL)

Warm-up:

  • Side Strattle Hop x25
  • Willie Mays x25
  • Frankensteins x25
  • Bum Kicks x25
  • Ray Lewis x25
  • Cross Toe Touch x25
  • LBCs x25
  • 0.5 mile Circuit Station Tour

3 Groups start at 3 seperate stations approximately 0.25 miles apart from each other:

  1. Prisoner Squats x25 -> Alternating Lunges x25 each leg
  2. Merkins x25 -> Dips x25 -> Incline Merkins x25
  3. Sit ups x25 -> Mountain Climbers x25
  • Cycled through stations twice for most people (200 REPS + 1.5 miles), a few of the elite got an extra station or two in, and a few worked their way through the cycle the best way they could

Final Circle

  • Planks waiting on AWOL to find his way back with SCAM’s assistance
  • Jump Ropes x25
  • No time to spare – 45 minutes exact!

Announcements, FNG AWOL gets easiest name of all time, and prayer/chant

Men Got Better!

Hills and Thrills=The Spartan December 11, 2017

PAX: Rabbit, Breach, Matlock, Skull Bucket, Bagman, Stuntman, Blue Angel, Pothole, Guy, Sparrow

Warmup:  SSH x 30; Imperial Walker x 30; Prisoner Squats x 30; LBCs x 30; Merkins x 30

Run to Watkins, uphill to Overhill and then down to Canterbury Park (0.8 mi)

In the park: Dips x 30; Flutter kicks x 30

Run down to the village (0.4 mi)

In the village: Flutter kicks x 30; 8-Count Body Builders x 10

To Derm Hill for Dora:  100 Merkins; 100 Big Boy Situps

Run back to MBE (0.3 mi)

Finish with Flutter Kicks x 50!

 

Announcements, prayer by Sparrow, and dismissed

 

RABBIT

 

 

 

How much burpee could a wood chuck burpee if a wood chuck could chuck burpee?

37 PAX including 3 FNGs (Welcome Belding, Lost & Weagle) posted for a strangely warm and somewhat soggy December morning.  Solid crowd for this time of year!

Similar to The Spartan workout last week (repping on 26 counts for the number of points Auburn scored in the Iron Bowl), we repped on 28 counts for the number of points Georgia put up against Auburn in the SEC Championship.  Bulldogs exercised in celebratory fashion while the Tigers exercised for punishment.

Workout was as follows:

Warmup:

SSH x28

Prisoner squat x28

Fluter kick x28

Little Baby Crunch (LBC) x28

 

The Thang:

14 minute burpee tabata (continuous burpees for 20 seconds, rest for 10 seconds, rinse and repeat 28 times or for 14 minutes)

One lap cooldown mosey around the park

14 minute box jump tabata – same sequence as the burpee tabata, but we mixed in dips and decline merkins on multiples of 7 (the number of points Auburn scored)

 

Cooldown:

Circle up on the skate park for some core:

Flutter kicks x28

American hammers x28

Jack Webb x28 in multiples of 2

 

Name-o-rama, announcements & CoT

31 Flavors

Saturday, November 4, 2017
The Vulcan

Here is a recap of the crazy 31 Flavors workout at the Vulcan. Following a record turnout from the pre-workout ruck, several PAX helped YHC get this overly elaborate shenanigan setup. 31 cones were in place in 2 long parallel lines (designed to make conversation easier during this circuit type workout). Before each cone lay an index card indicating the exercise to be performed and workout tool. Tools included dumbbells, a round river rock, jump ropes, kettle bells, a burpee stick, a ruck plate, a pumpkin, etc.

Following a short warm-up (Arnold says: must take care of the shoulders) and a two-lap mosey of the park track, 35 PAX set up on the cone-marked workout stations. We definitely looked like a bunch of crazies trying to save money by avoiding a gym membership. Perhaps we are. At the end of the long rows of stations was the command position – the simple squat station. The guy on the squat station controlled the tempo as PAX were instructed to perform their stations exercise until commanded to MOVE by the man on the squat station.

31flavors

Thanks to Sparrow for requesting that this be documented in a photo.

And that’s how it went down. PAX rotated clockwise to the next station on command to move and save for a few begged for (really) “20 counts” the fun went non-stop until the clock ran out. And yes… YHC played music. You’ve got to have music for a stationary F3 workout (that should be a top 10 rule). As some PAX have already explored, the more unexpected the music – the better (call it part of the “pain”).

I haven’t seen a large group of PAX laughing so much in a while. This workout has a touch of the ridiculous. Hopefully, there was profitable work in it as well. Name-o-rama…FNG naming (welcome Bumble Bee, Mr. Ed and Rambler)…a couple of announcements including an upcoming charity run…and Blue Angel closed things out with a prayer.

31 Flavors, or Gloom’s Gym, or whatever it is to be called, this madness will be improved upon and reprised as it was – at least to YHC – a fun change of pace.

HAVE FUN out there,

– Fife

 

Boot Camp in lieu of Braveheart Race

45 degrees and raining – fun stuff!  Welcome F3 New Orleans Tripleshift!

Warmup:

Mosey to Trinity parking lot

Side Straddle Hops (x30)

Imperial Walkers (x30)

Mountain Climbers (x30)

Mosey to Homewood Middle School football Field

The Thang:

Bear Crawl Dora – Partner up and one partner bear crawls 15 yards then turns around and bear crawls back while the other partner does big boy sit-ups.  Swap out and continue until both partners cumulatively get to 100 sit-ups.

Everyone gets on the goal line and split up into two groups.  First group bear crawls 15 yards to the flag, then second group follows.  First group duck walks back to goal line, then second group follows.  Rinse and repeat (x6)

Suicide run – Start on the goal line and sprint to the 20-yard line, jog back, sprint to 40, jog back, sprint to 60, jog back, sprint to 80, jog back, sprint the full 100.

Lineup on wall:

Dips (x20), step-ups (x20), decline merkins (x20), flutter kicks (x20)

Dips (x20), box jumps (x20), decline merkins (x20), flutter kicks (20)

Gather in the endzone for a burpee tabata (20 seconds on with 10 second rest for four minutes).

Mosey to Dawson front yard and circle up – flutter kicks (x30), then hold wide-grip plank with wide-grip plank merkins (x10).

Mosey back to The Vulcan and circle up – finish burpee waterfall in mud puddles (everyone holds plank and we go around the circle with one person doing five burpees at a time).

CoT

 

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