9/11 Merkin Waterfall Tribute

If you are reading this, I am impressed and will keep this brief but with editorial comments to help the future of F3

Disclaimer

Warmups – SSH x25, squat Jacks x 10, Willie Mays x 10 count, Mountain Climbers x 20, Plank Jacks x 20, 1/2 burpees x 20

Indian Run to Overton Park in 3 separate groups with 40 sumo squats worked in.  Safety measures were observed for the safe passage of pax across intersections.

At Overton Park – clock merkins x 10 at each time (12, 3, 6, 9) x 2 (80 merkins total with abs in between)

We attempted clock situps and it was a fail – pax sliding down the hill, awkward arms, legs, just a total fail – will not do again.  For 2nd round, we did Flutter kicks x 10 at 12 o’clock, and 20 at 6 o’clock

Moved to Overton Road across the street, Lunged down the hill and Tim Hendricks (crawlbear) back up the hill – this was very hard so did not repeat.  2nd round was lunge downhill, forward bear crawl/crab walk back up.

Buddy mosey back to the park while sharing prayer requests during the mosey.  If you are still reading this, the thing that keeps me coming back to F3 is the bond among the men – the only way to make that meaningful is to allow times to actually share our lives with eachother.  Forced sharing is so important for us men as we do not share if given the choice not to – done with editorializing now.

Dips x 50 (5 count between sets of 25.

Abs – The 100, Windshield wipers x 10, BB sit-ups x 40

Merkin waterfall 16 and 1/2 rounds to total 2996 merkins (36 Pax x 83 merkins each), the number of lives lost on September 11, 2001.

COT

Merkins…6/9/18

Welcome to summertime in Alabama.  72 with 95% humidity.  23 PAX along with three FNGs put in work.  We were privileged to have Namaste back with our group.  The other big news is Wildfire and Blue Grass made sure the post workout was well hydrated as they hosted Coffeteria at the park.  Nice cold refreshments ranging from bottled water to brewskies were consumed.

Warm Up

  • Side Straddle Hops – 25
  • Sumo Squats – 25
  • Ray Lewis – 25
  • Merkins – 40
  • Big Boy Sit Ups – 25
  • Supermand – On your own

Mosey to Manhattan

  • 1st Stop Sign – 25 Merkins
  • 2nd Stop Sign – 25 Merkins
  • 3rd Stop Sign – 25 Merkins
  • 4th Stop Sign – 25 Merkins

Dawson Baptist Church (Back parking lot)

  • Dora #1 – 100 Big Boy Situps (run length of parking lot)
    • PAX 1 – Big Boy Situps
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders up Evergreen Ave. – 25 Merkins at the top
  • Dora #2 – 200 Merkins (run length of parking lot)
    • PAX 1 – Merkins
    • PAX 2 – 25 Side Straddle Hops
  • Bernie Sanders half way up Evergreen Ave. then run to the top – 25 Merkins at the top
  • Dora #3 – 300 Prisoner Squats (run length of parking lot)
    • PAX 1 – Prisoner Squats
    • PAX 2 – 25 Merkins

Mosey to Central Park

  • Merkins – 10
  • Shoulder Taps  – 10
  • Merkins – 10

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

Basic Training & Grundl Mtn. – 6/2/18

18 PAX and two FNGs did the hard thing and got better.  Along the way we helped out the PAX taking part in the 10,000 Merkin Challenge.

Warm Up

  • Side Straddle Hops – 30
  • Al Gore – 30
  • Merkins – 30
  • LBCs – 30
  • Prisoner Squats – 30
  • Superman

Mosey around track (2)

Set 1

  • Arm Circles (F) – 20 count
  • Raise the Roof – 20 count
  • Arm Circles (B) – 20 count
  • Seal Claps – 20 count
  • Overhead Claps – 20 count
  • Hold arms out straight, palms up

Set 2

  • Prisoner Squats – 10
  • Lunge Jumps – 10
  • Sumo Squats – 10
  • Jump Squats – 10
  • Side Lunges (R) – 10
  • Side Lunges (L) – 10

Set 3

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips – 20

Set 4

  • Big Boy Sit Ups – 20
  • Flutter Kicks – 20
  • Freddy Mercury – 20
  • Dolphin Kicks – 20

Mosey to Grundl Mountain

  • Run to top of Grundl Mountain
  • 20 Merkins
  • Run to bottom of Grundl Mountain

Mosey to Homewood Central Park

Set 5

  • Merkins – 20
  • Dips – 20
  • Merkins – 20
  • Dips -20

Finale

  • Star Plank
  • Merkin Waterfall (5 to 1) – 15 total

Circle up. Announcements. Name o Rama. Prayer. Lead on 3.

The Spartan 3/19/2018

15 PAX posted Monday morning at Mountain Brook Elementary. A great Spring morning with temp in the high 50’s. Perfect for getting over any lingering consequences from St. Patrick’s Day. PAX present – Bagman, Tarbaby, Zacchaeus, Stuntman, Taiwan, Elmer, Slumlord, Breach, Elvis, Sparrow, Froggy, Pothole, Dispatch, Commie, and YHC.

Warmup

  • SSH IC x 25
  • Straight leg stretch
  • Willie Mays
  • Imperial Walkers IC x 25
  • Plank jacks IC x 25

Mosey to front of MBE – find a  bench

  • Dips x 15
  • Decline shoulder taps IC x 15
  • Dips x 15
  • Decline shoulder taps IC x 15

Mosey to MBE field for THE THANG

Bear-back 11’s – PAX line up along goal line with cones set in front 15-ish yards (hard to tell on lacrosse field in the dark)

  • 10 Carolina dry docks then bear crawl out to cone; 1 jump squat then run backwards to goal line
  • 9 CDD then bear crawl out to cone; 2 jump squats then run backwards back
  • and so on until 1CDD bear crawl to 10 jumps squats and back.
  • it was pointed out to YHC that the combination of CDDs and bear crawls was challenging, nay “sadistic”, by fellow PAX (ahem Stuntman).
  • Completion of challenge with 20 seconds of encouragement, one of YHC’s favorite practices borrowed from our F3 compatriots at THE FORUM.

6MOM interlude

  • Flutter kicks IC x 20
  • High flutter kicks IC x 20
  • Hello Dolly IC x 20
  • flip to high plank
  • Standard shoulder taps IC x 20
  • Mountain climbers IC x 20
  • Elbow plank
  • Spiderman IC x 20
  • Big boy situps x 20
  • Six inches

21’s  – PAX back to goal line with cones out 30-ish yards; count descending/ascending by 2’s . The challenge here was maintaining the wherewithal for basic computations skills under physical duress.

  • 20 merkins with sprint to cones followed by 1 LBC and sprint back
  • 18 merkins with sprint followed by 3 LBCs then back…..and so on.
  • Strong work by all PAX with extras push at the end to grind out the last sprints associated the final 2 merkins and 19 LBCs. (110 total merkins on top of the 55 CDDs for those counting)

Mosey back to MBE parking lot

  • Final ab buster – Protractor with mix of flutter kicks and six inch holds

COT

-Skeletor

 

 

 

The Gear

3/3/18.  The Vulcan.

Gents,

It was fun to bring the gear out again, and get our pump on.  The field was a bit squishy, but the sun was out, the air was crisp and the company was excellent.  With a big group (38 PAX) we did a short warm-up, took two laps, divided into four squads, and descended upon the four stations of 7+ exercises each.  Except for some sprints at the end, we spent the whole morning rotating through stations of dumbbells, jump ropes, bricks, pavers, rocks, ruck plates, flutter kicks, merkins, big boy situps, squats, burpees, etc.   The scheme was designed to rotate through alternating body parts, which seems a great way to limit fatigue, so as to get in MAXIMUM REPS.

I’ll take the rest of this backblast to comment on the topic of…backblasts.  First, thank you to those men who take the time to write back to the PAX, following a workout.  It really doesn’t take too long.  I was able to type in the 38 PAX names in the “tags” field here on WordPress, almost as fast as the names were being spoken in the video name-o-rama I listened to.  I checked out the WordPress stats and the most popular recent backblast was Skeletor’s rather professionally described account of his 2/19 “Block Party”.

Here is something worth keeping in mind about backblasts: take the opportunity to write what you want to write to the PAX.  While the central theme of a backblast is traditionally a recap of the workout, such recap does not necessarily have to be detailed and complete.  You may decide to write a very brief description overall theme of the workout, and fill the space with other observations from the day, such as interesting things discussed there, jokes overheard, or a particularly amusing thing that happened.  It is also a great vehicle for writing to the PAX some thoughts that you might have about F3, what it has meant to you, where you want to see it go next, etc.  If you have the opportunity to read some backblasts from elsewhere in F3 nation, you’ll come across detailed accounts of workouts, but you’ll also be fortunate to read some really deep compositions by some men, and some very entertaining musings by others.

“You can make anything by writing.”
― C.S. Lewis

Saturday’s workout was closed-out with announcements, name-o-rama, and a prayer by Blue Angel.  Welcome FNG Grunt and visitors Torrey Clark and Snots.  I thank you men for Saturday’s opportunity to LEAD.

– Barney Fife

 

Photo Feb 28, 9 42 25 PM

Just Keep Breathing – February 26, 2018

When I first started F3, there were two things I learned quickly:

  1. Dora’s are hard
  2. Just keep moving (including breathing)

When I met F3 Rabbit at Spartan, I figured out that he likes running uphill, thus my VQ had to mash-up Dora and uphill.

10 PAX and 1 FNG braved the rain and got better together

Obligatory Disclaimer Given (don’t sue me)

Warm Up

Bear crawls around the ampitheatreIC: Side-Straddle Hops
IC: Imperial Walkers
IC: Merkins
OYO: LBC
IC: Shoulder Taps

Mozy to Mountain Brook Village

OYO: Big Boy Situps
OYO: LBC
IC: Squats
OYO: Big Boy Situps

Mozy to Rabbit’s Hill

(Dora)
50 Burpees
100 Lunges
150 Merkins
IC: 20 Merkins

Mozy to MBES

IC: Dips
IC: Incline Merkins
OYO: Step-Ups
OYO: Jump-Ups

In honor of Scam
IC: Flutter Kicks (not riding a bike!)

COT

Announcements
Name-O-Rama (we got really close to giving KneePad an awesome F3 name)
Prayer to wrap up

Side-to-Side February 21,2018

69 Degrees with a slight breeze.  Perfect weather for 17 PAX to get better and start the day off right.  For entertainment we did a little front, back and side-to-side action on the MBE soccer field.  Good times had by all.

Special thanks to F3 Nashville’s own, Crawfish.  He made an appearance at the Vulcan and Spartan.

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Carolina Dry Docks – 25
  • Freddy Mercury – 25

Mosey to Amphitheater Steps

  • Bear Crawl steps

Mosey to MBE Soccer Field

Cone Drills

Set 1

  • Side to side from starting line to 1st cone, drop to ground and back up
  • Side to side to 2nd cone, drop to ground and back up
  • Side to side to 3rd cone, drop to ground and back up
  • Side to side to 4th cone, drop to ground and back up
  • Side to side to 5th cone, drop to ground and back up
  • Side to side from 5th cone to 4th cone, drop to ground and back up
  • Side to side from 4th cone to 3rd cone, drop to ground and back up
  • Side to side from 3rd cone to 2nd cone, drop to ground and back up
  • Side to side from 2nd cone to 1st cone, drop to ground and back up
  • Side to side from 1st cone to starting line, drop to ground and back up

Set 2

  • Side to side from starting line to 1st cone, 5 Merkins
  • Side to side to 2nd cone, 5 Merkins
  • Side to side to 3rd cone, 5 Merkins
  • Side to side to 4th cone, 5 Merkins
  • Side to side to 5th cone, 5 Merkins
  • Side to side from 5th cone to 4th cone, 5 Merkins
  • Side to side from 4th cone to 3rd cone, 5 Merkins
  • Side to side from 3rd cone to 2nd cone, 5 Merkins
  • Side to side from 2nd cone to 1st cone, 5 Merkins
  • Side to side from 1st cone to starting line, 5 Merkins

Set 3

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 5 Big Boy Sit-Ups
  • Side to side from 4th cone to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side from 3rd cone to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side from 2nd cone to 1st cone, 5 Big Boy Sit-Ups
  • Side to side from 1st cone to starting line, 5 Big Boy Sit-Ups

Set 4

  • Side to side from starting line to 1st cone, 10 Lunges
  • Side to side to 2nd cone, 10 Lunges
  • Side to side to 3rd cone, 10 Lunges
  • Side to side to 4th cone, 10 Lunges
  • Side to side to 5th cone, 10 Lunges
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Merkins – 25

Set 5

  • Run to 1st cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 5th cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 1st cone, drop to ground and back up

Shoulder Taps – 25

Set 6

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Finale

  • Side Straddle Hops – 25
  • Flutter Kicks – 25
  • Modified Merkins – 10

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

 

 

Block Party – The Spartan – 2/19/2018

Given the recent warm weather and approaching spring break, YHC decided it was time for the Spartan to undertake some body sculpting via the lifting of heavy objects. With 20 cinder blocks in tow, YHC showed up to MBE to find a robust number of PAX punctually awaiting an AM beatdown. And they kept coming. 21 PAX eventually posted on this damp but temperate morning at MBE. A record for the Spartan to the knowledge of YHC. And one more than anticipated. Thanks to those who generously donated some of their curls and presses to their fellow cinder-block-less PAX.

Warm up

  • SSH IC x 20
  • Straight leg stretch – Left of right/right over left
  • Imperial Walkers IC x 20
  • Plankjacks IC x 20

Distribution of coupons (28.4 lb cinder block)

Mosey to MBE field

  • Block Webbs – Swole brother of Jack Webb – Incline merkin on cinder block (CB) then shoulder press from knees: 1:1 ratio, start 1:1, then 2:2, and so on – we made it to 8:8 which was to exhaustion for YHC (will work on this and aspire to 10:10 next time the blocks come out)
  • Flutter Presses – Flutter kicks IC to 5 with CB on chest; then five presses with CB, maintains six inches position while pressing beginning on second set. Can’t remember how many sets we did, I think 4.
  • Colt 45s – Curls: start at flex position go down to 90 degrees, do x reps; go to bottom or extending positon then go up to 90 degrees, do x reps; then full curl for x reps; did 5-5-5, 10-10-10, and 15-15-15.

Mosey back to MBE parking lot

Cinder Block COBRA

  • C – Curls
  • O – Overhead Press
  • B – Block squats
  • R – Run: ran length of MBE parking lot
  • A – Abs: Big boy situps
  • Did sets of each exercise as a circuit for 10, 15, and 20.

Cinder Block Shuttle Run

  • PAX number 1&2 and form two lines 10 yards apart. First PAX from group 1 does the shuttle run by picking up a CB at the other groups line, returns CB to his line, then retrieves the second CB, then returns brick to his starting spot. Meanwhile partner is doing 10 burpees. PAX from group 2 finish burpees then do shuttle run while PAX from group 1 do burpees. Rinse and repeat x 3.

Return CBs to truck and circle up

  • Merkin waterfall – 3 rounds adding one merkin each round while all hold plank position
  • Flutter kicks IC x 40

COT

-Skeletor

 

 

 

Cone Drills – February 3, 2018

36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Jack Webbs – 10
  • Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Cone Drills

Set 1

  • 1st Cone – Start Run
  • 2nd Cone – 10 Merkins then run to next cone
  • 3rd Cone – 10 Merkins then run to next cone
  • 4th Cone – 10 Merkins then run to next cone
  • 5th Cone – 10 Merkins then run back next cone
  • 4th Cone – 10 Merkins then run back 4th cone
  • 3rd Cone – 10 Merkins then run back 3rd cone
  • 2nd Cone – 10 Merkins then run back 2nd cone
  • 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

  • 1st Cone – Start Run
  • 2nd Cone – 10 Big Boy Sit Ups then run to next cone
  • 3rd Cone – 10 Big Boy Sit Ups then run to next cone
  • 4th Cone – 10 Big Boy Sit Ups then run to next cone
  • 5th Cone – 10 Big Boy Sit Ups then run back next cone
  • 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
  • 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
  • 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
  • 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

  • 1st Cone – Start Run
  • 2nd Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Bear Crawl to first cone
  • 1st Cone – Backwards Plank

Set 4

  • 1st Cone – Start Run
  • 2nd Cone – 10 Jumping Lunges then run to next cone
  • 3rd Cone – 10 Jumping Lunges then run to next cone
  • 4th Cone – 10 Jumping Lunges then run to next cone
  • 5th Cone – 10 Jumping Lunges then run back next cone
  • 4th Cone – 10 Jumping Lunges then run back 4th cone
  • 3rd Cone – 10 Jumping Lunges then run back 3rd cone
  • 2nd Cone – 10 Jumping Lunges then run back 2nd cone
  • 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

  • 1st Cone – Start Run
  • 2nd Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Crab Walk to first cone
  • 1st Cone – Backwards Plank

Set 6

  • 1st Cone – Start Run
  • 2nd Cone – 25 Raise the Roof then run to next cone
  • 3rd Cone – 25 Raise the Roof then run to next cone
  • 4th Cone – 25 Raise the Roof then run to next cone
  • 5th Cone – 25 Raise the Roof then run back next cone
  • 4th Cone – 25 Raise the Roof then run back 4th cone
  • 3rd Cone – 25 Raise the Roof then run back 3rd cone
  • 2nd Cone – 25 Raise the Roof then run back 2nd cone
  • 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

  • 1st Cone – Start Run
  • 2nd Cone – 10 Makhtar N’Diayes then run to next cone
  • 3rd Cone – 10 Makhtar N’Diayes then run to next cone
  • 4th Cone – 10 Makhtar N’Diayes then run to next cone
  • 5th Cone – 10 Makhtar N’Diayes then run back next cone
  • 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
  • 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
  • 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
  • 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Grand Finale

  • Burpees – 5
  • Modified Merkins – 10

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.

Spartan Beatdown – 1/31/2018

7 PAX posted (Rabbit, Skeletor, Taiwan, Bagman, Sparrow, Wildfire and Milkman on the Q)
Warm-Up Circle
  • Side Stradle Hop (x25)
  • Imperial Walker (x25)
  • Frankenstein (x25)
  • Ray Lewis (x25)
  • Mtn climbers (x25)
  • LBCs (x25)
Indian Run to Canterbury Park  
  • Flutterkicks (x25)
  • 90 degree Leg Spread (x10)
  • Outlaw (Hold legs together at 45 degrees and draw a circle with your legs)(x10 both clockwise and counterclockwise)
  • Dips (x25)
  • Bench Flutterkicks (x25)
  • Decline Merkin (x25)
  • Flutterkicks (x25)
Bataan Death March from Canterbury Park to Rabbit Hill
(Similar to an Indian Run, but Indian performs 3 burpees before sprinting to front of line)
  • Explosive Merkins in Cadence (Down on 1, 2, 3 and then push up)(x15)
  • Leg Thrusts  (x15)
  • Squat Jumps (x15 ) –
  • Backpedal (aka “Bernie Saunders”) up Rabbit Hill
  • Explosive Merkins in Cadence (Down on 1, 2, 3 and then push up)(x15)
  • Leg Thrusts  (x15)
  • Squat Jumps (x15)
  • Regular run up Rabbit Hill
Mosey back to COP  
Descending Merkin Waterfall (starting at 5)
Name-O-Rama (conducted twice due to critical mistake by Q).  Announcements.  Prayer.  Dismissal.