Spreadsheet

VQ, Pain! Cocky steps up!

/ f3rocketman / 1 Comment

YHC gave my VQ to a group of 24 PAX and 2 FNG’s yesterday AM. Welcome to Misdemeanor and Formica! The PAX circled up in beautiful Homewood park as usual, and after the regular introductions we got to work.
Warmup
1. side straddle hop – IC (4count-40)
2. Willie Mays (feet shoulder width, move side to side) – IC (4count-15)
3. Annies (plank, raise one hand and move in circle) – IC (4count-15 first hand/25 second hand)
4. LBC – OYO (40)
5. Ray Lewis (feet together, raise and lower arms) – IC (4count-25)
6. Prisoner Squats – IC (down/up-30)
7. little baby arm circles front / hold / back – IC (4count-10 each/15 sec hold)
8. Merkins – IC (down/up-25)
9. High knees – IC (4count-30)
10. Oh Yeahs / Supermans (Lay on stomach, raise arms and legs 6 inches and hold until told to stop)– 60 sec count
11. Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-20)
12. Flutter Kicks – IC(4count -25)
Indian Run
After getting all warmed up, PAX counted off 1’s and 2’s for a nice Indian Run. It was up to Slumlord to decide where we would go next. Little did he know that for each location YHC had planned a special version of pain. After deciding on Dawson, PAX lined up for an Indian Run. Unfortunately someone dropped the flag on the way, so PAX did 10 burpies halfway there. Once at Dawson, the team did a hill run.
Hill Run
Pax ran up and down that hill and did a set of exercises at each stop, starting with 10 merkins at top. Then it was back to the bottom where we did as many as possible LBC’s, followed by another run to the top with 25 side straddle hops, and finally 40 American hammers at bottom.
Mosey
Next PAX did a little Mosey back to Homewood park. YHC had to fall back, so Cocky stepped up and led the PAX in a little wall- work while YHC caught up to the group.
Wall
Cocky did a good job of leading the group I hear. Don’t know the count, but I could hear the cadence from down the street.
• Declined Merkins
• Inclined Merkins
• Dips
Pax then went back to the circle for a final exercise.

Circle
• Swimmers (on stomach, raise arms and legs, make swimming motion) – IC (4count-10)

COT

At last it was time for COT and name-o-rama. PAX welcomed two FNG’s Misdemeanor and Formica.

YHC is grateful for this wonderful group of men. In the short time I’ve been coming here, I have made friends and gotten better. What a great way to start a day with such a great group of guys. In my oppinion, it doesn’t get much better that that.

The Prayer Labyrinth

/ Walk On / 2 Comments

The Thang:

Warmup: SSH x 30, Willie Mays x 10 count, Imperial Squat Walker x 10, 1 legged Burpees x 5 each leg

Indian Run to corner of Manhattan and Seminole

Indian Duck Walk from Seminole to Clairmont

Quadraphilia up the Trinity Valet Hill (4 minutes of Bernie Sanders up, mosey down)

Joe Hendricks x 1 (Crawl Bear up the hill)

80/60/40/20:  Take max # of merkins and do 80%, then 20 4 -count Flutter kicks, 60%, flutter kicks, 40%, flutter kicks, 20$, flutter kicks

Walk the Labyrinth – In 3 groups, the PAX walked a prayer Labyrinth on Trinity’s campus – a time to meditate/pray while walking a set course.  Prayers were lifted alone, and at least 1 group had a circle prayer afterward.

Froggy Squats down to Manhattan (Lunge, Lunge, Squat)

Cocky Catch ‘Em: Sprint 200 yards; Cocky 12 counts, then sprints after the rest of the Pax; 1 burpee payment for every pax that is caught.

Mosey back to the park for Captain Thor (escalating exercise with ratio of 1 sit up/4 4-count AHs

Merkin Waterfall Walk-On style

Circle of Trust

2-10-2018 Sparrow’s Insecticide

/ georgeisonaroll / Leave a comment

What doesn’t kill you can kill your friends.

Welcome Dilbert.

Disclaimer: don’t hurt yourself.

2018-02-10 07.34.39

All Gone Pest Control

Warmup

20 reps of each of these:
The first exercise is: Side Straddle Hop. Starting Position. Move. In Cadence.
The next exercise is, Prisoner squats Starting Position. Move. In cadence, down up on my command
The next exercise is, Ray Lewis Starting Position. Move. In Cadence.
The next exercise is, The Merkin Starting Position. Move. In Cadence. down up on my command
The next exercise is, Big Boy Sit-ups on your own
The next exercise is, The 21 (21 side straddle hops with a silent count. Hands need to slap on your sides in unison on the last count, or there’s punishment).
The next exercise is, 10 Burpees on your own, since the Q finished late on the 21.
The next exercise is, The Sparrow (Big boy sit up but come all the way up so that your arms can wrap your knees) Starting Position. Move. In Cadence. (Down up on my command)
The next exercise is, Crab cakes Starting Position. Move. On your own.
The next exercise is, Werewolf (just 10)- Start in a plank, downward dog to face up at the moon. Similar to dive bomber.

The next exercise is, Groiner – start in a plank, lunge up so that your legs are outside and even with your hands, then lunge back.

Mosey two laps. Talkers in the front, non-talkers in the back

Form two lines:

Indian Lunge Weave – spread out in a long line and lunge to the other side of the park. The last person in line (the indian) runs toward the front, but weaves through the PAX like cones.

Tunnel of Love (worm in the dirt style)
Bridge of Hate (crowd surfing)

Insecticide
Dying Cockroach (20) (lie on back touch opposing hand to knees
Jimmy Cricket (10)(four limb pop-up merkin.)
Dying Cockroach (20)
Jimmy Cricket (10)
Jimmy Cricket (5)

Crab vs bear teams (soccer or Braveheart)

Whamo lung walk – On Pax throws a frisbee and everyone sprints in that direction. When it lands, everyone lunge walks until you get to the frisbee. Repeat.

Amphitheater

The next exercise is, The Dip (20) Starting Position. Move. In cadence, down up on my command
The next exercise is, Decline pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (15) Starting Position. Move. In cadence, down up on my command

The next exercise is, Declined pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (10) Starting Position. Move. In cadence, down up on my command

Ask the PAX to pick one. They picked:
Duck Joust (knock each other over from a duck walk position)

Dora: You do Merkins while your partner runs, then switch 100 pushups total.
Marine Merkin Circle: Your feet on the next guys back. Form a circle or a line.

The Jack Web (5)
40 Flutter Kicks

Squirkin (partnered decline merkin + Squat).

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

Cone Drills – February 3, 2018

/ jasonlrhodes / Leave a comment

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.

Peaches Schoolyard Fun – Dec. 21, 2017

/ f3peaches / Leave a comment

28 PAX at The Vulcan AO

  • 0.9 mile jog for warm up to Shades Cahaba Elementary through tunnel under 31
  • Circle:
    • 25 Side Strattle Hops
    • 20 Merkins
    • 20 Prisoner Squats
    • 20 LBCs
    • 20 Ray Lewis’
  • Hill Sprint -> 10 burpees -> Recover walk down
  • 10 burpees
  • Hill Sprint -> 10 mountain climbers -> Recover walk down
  • Field Work:
    • 25 yard High Knees
    • 25 yard Backpeddle
    • 25 yard Walking Planks to your right
    • 25 yard Walking Planks to your left
  • 0.9 mile job back to Homewood Central Park
  • Circle:
    • 30 Prisoner Squats
    • 25 Big Boy Sit-ups
    • Stomach Roll right and left to sop up the mud/rainwater
    • Plank to Right Side Plank/Hip Thrusters back to Plank to Left Side Plank/Hip Thrusters back to Plank to forearm Plank and back
    • 10 Bobby Hurleys

Name-o-Rama and Announcements

Boot Camp in lieu of Braveheart Race

/ sbperlisgmailcom / Leave a comment

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

 

10/26/17 Vulcan Vision Quest

/ 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!