Lt. Dan & The Death Star – 6/30/18

16 PAX and 1 FNG (Riff) showed up for a pre-July 4th workout.  Weather was 76 degrees with 132% humidity.  The fact these gentlemen showed up to do the hard thing is a testament to F3.  Fun was had by all and along the way men got better.  As always, I tried to provide everyone their money’s worth with a total body workout.  Details below…

Warm Up

  • Willie Mays – 20
  • Right over Left – 10
  • Left over Right – 10
  • Ray Lewis – 20
  • Side Straddle Hops – 43
  • Freddy Mercuries – 20
  • Squats – 20
  • 4 x 4’s – 8

Mosey to Ridge Rd.

  • Lt. Dan from Mayfair Dr. to Roseland Dr.
  • Bernie Sanders from Roseland Dr. to Shades Park Dr.
  • Run from Roseland Dr. to Kensington Rd.
  • Lt. Dan from Kensington Rd. to Mayfair Dr.

Mosey to The Vulcan

Split into two teams

  • Death Star – 8 Cones where each team did 30 merkins individually for a total of 240
  • Dips – 43
  • Incline Merkins – 18
  • Dips – 43

Finale

  • Side Straddle Hops – 43
  • Star Plank
    • 1st PAX to drop – 10 Burpees
    • 2nd PAX to drop – 20 Merkins
    • 3rd PAX to drop – 30 Squats

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

 

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

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.

Spartan – June 11, 2018 – Culver Road HILLS HIIT

Monday Morning Hill HIIT Workout

Warm-up

  • Side Strattle Hop x25
  • Butt Kicks x25
  • High Knees x25
  • Willy Mays x15
  • Merkins x25
  • Ray Lewis x25
  • Jump Rope x25

Mozy 0.5 mile to Culver Road

Culver Road West (0.4 mile HILL)

  • Run up / Back pedal down
    • Prisoner Squats x50
    • Side Lunge x10ea leg
  • Run up / Back pedal down
    • Mountain Climbers x22
    • Flutter Kicks x15

Culver Road East (0.1 mile HILL)

  • Side Shuffle half / Other side shuffle half / back pedal down
    • Sumo Squats x50
    • Merkins x 25
  • Side Shuffle half / Other side shuffle half – back pedal half way down
    • Laying up slope Freddie Mercury x20
    • Laying up slope X Lifts (Flat Freddie Mercury) x10
    • Incline Merkin to T Lift with 5 hip bridges x 4 each side

Culver Road West HILL one final time / back pedal down

Mozy 0.5 mile to MBE Field

Thor (1:4, Big Boy Situp: American Hammer) – PAX made it to 8:32 before burn out

SUMMARY:

  • A mile of mozy
  • Over a mile of uphill runs and decline backpedals
  • 54 merkins for you June challenge folks
  • Plenty of core

Happy Monday – Good start to a week!

~Peaches

Froggy Merlot Splash

Circle of Pain:

SSH x25

Willie Mays’s’s’s’s x15

Ray Lewis x25

Merkins x25

Raise the Roof x 25

Little Baby Arm Circles x 30

 

The Thang:

Mosey to front entrance of Mountain Brook Elementary for two sets of:

Dips x20

Flutter kicks x25

Sumo Squats x25

 

Mosey to Western Supermarket for:

Sprint to one end of the parking lot, do PAX-led merkins or jump squats. Rinse and repeat x10. Froggy splashed merlot somewhere around set #6. Quickie duck walks like a speed skater. Some guy walked-on with us for about three sets, then darted off–maybe he’ll come back.

Bear crawl half of the parking lot, then duck walk the other half. Rinse and repeat x3

 

Mosey back to MBE for:

Flutter kicks x20

Box cutters x20

American hammers x20

Merkins till exhaustion

 

CoT

 

Quarter Pounder Challenge – May 16, 2018

17 PAX including two FNGs took the Quarter Pounder challenge.  Men got better and fun was had by all.

Warm Up

  • Side Straddle Hops – 25
  • Merkins – 25
  • Prisoner Squats – 25
  • Big Boy Sit Ups – 25
  • Mountain Climbers – 25

Mosey around MBE parking lot

Quarter Pounder

Set 1

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line

Set 2

  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 3

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line
  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Set 4

  • Run 25 yards, perform 25 Merkins, run back to starting line
  • Run 50 yards, perform 25 Squats, run back to starting line
  • Run 75 yards, perform 25 Big Boy Sit Ups, run back to starting line
  • Run 100 yards, perform 25 Mountain Climbers, run back to starting line
  • Run 100 yards, perform 50 Side Straddle Hops, run back to starting line

Finale

  • Clock Merkins – 3, 6, 9 and 12
  • Lunge around COT while PAX Al Gore

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

VQ, Pain! Cocky steps up!

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

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

Lunges and a visit from the Hulk..April 14, 2018

7 PAX showed up and got better.  To the F3 brothers that didn’t show up, you simply have to live with the fact you missed an opportunity.  Ask Cocky’s watch if it was tired after the workout…

Warm Up

  • Willie Mays – 15 (1, 2, 3 count)
  • Right over left leg – 10 (1, 2, 3 count)
  • Left over right leg – 10 (1, 2, 3 count)
  • Ray Lewis – 20
  • Side Straddle Hops – 43
  • Mountain Climbers – 20
  • LBCs – 30

Mosey around track (2)

Routines

Clock Merkins

  • 3 o’clock – 3
  • 6 o’clock – 6
  • 9 o’clock – 9
  • 12 o’clock – 12
  • 9 o’clock – 9
  • 6 o’clock – 6
  • 3 o’clock – 3
  • TOTAL – 48

Save the Planet

PAX line up and started the Al Gore

  • PAX 1 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 2 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 3 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 4 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 5 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 6 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • PAX 7 – Lunged 75 yards then sprinted back while remaining PAX performed the Al Gore
  • Freddy Mercuries – 25

Wall of Pain

  • Dips – 43
  • Incline Merkins – 30
  • Dips – 25
  • Incline Merkins – 30

Suicides (Tennis Courts)

  • Run to middle line, court 1, back to starting position
  • Run to end line, court 1, back to starting position
  • Run to outer line, court 2, back to starting position
  • Run to middle line, court 2, back to starting position
  • Run to end line, court 2, back to starting position

Rinse and Repeat 10 times…

Finale

  • Iron Hulks – 10 (1 Merkin followed by 4 Raise the Roofs)
  • Burpees – 10

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

 

Dora at The Vulcan

21 PAX posted and did the hard thing on a cool morning at the Vulcan!

Warm Up

SSH x 30, Merkins x 30, Prisoner Squats x 30, LBCs x 30, Flutter Kicks x 30

Indian Run to Trinity UMC, 10 Burpees

The Thang

Dora with partner:

Merkins x 125

LBCs x 200

Prisoner Squats x 300

50 yard sprints while resting between exercises!

On the wall:

Dips x 40, Decline Merkins x 20, Step-ups x 20 (each leg), Dips x 20

Circle up

Fireman’s drill cool-down x 5

A few announcements and COT – PAX encouraged to give Truthful, Specific, and Positive (TSP) feedback to others in order to train and work the important muscle of encouragement.  Pray for Skullbucket and his family during his daughter’s treatment.

Slumlord led the prayer – LEAD on 3!  Men got better!

Aye!