The Ponz

Whistlestop Hexagon (Cocky VQ)

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22 PAX showed up on this glorious morning in Alabama to get better.  The sun beaming quick as heart rates began to rise. We started off with a familiar sequence escalating into a geomatrist’s dream.
 
WARM UP
  • 33 Side Straddle Hop
  • 33 prisoner squats
  • 33 LYBs
  • 33 Flutter Kicks
  • Indian run around track 3x
AT THE STAGE
Mosey over and spread out on the wall –
15 Dips
20 Stepups
20 Frankenstines
Rinse and repeat all three again 3x
 
THE MAIN EVENT – WHISTLESTOP NONSTOP AYG AMRAP INTERVAL TRAINING via HEXAGON
Begin by counting off in 4s before breakup… Each group to a cone (4 to placed in 30 yd cube format, with one on each side of cone creating a hexagon). Cocky controlled clock with timer / whistle. Intervals of workouts beginning with 15 seconds going up to 60 seconds and then back down to 15 seconds (15 second intervals), rotating by AYG runs around the hex upon whistle. In total, 7 rounds.  THE PAX FOCUSED ON FORM while doing AMRAP and giving AYG.
  • OYO merkins
  • OYO burpees
  • OYO irontribe situps
  • OYO mountain climbers
  • High knees x2 (points on hexagon)
The hexagon was perfectly executed as the PAX battled through and closed the workout as time expired, in perfect mathematical precision.  Everyone finished. Cocky relented as time expired with a ceremonial shredding of remaining exercises. 
 
Quick namarama then Scam closed with a message from Ephesians 6 on “The Armor of God.” An announcement was made about next weeks Dad’s Day.  Last, a mention and final invitation to participate in the 5K beginning after today’s workout. 

BHam PAX Visit the Surface of the Sun

/ f3barneyfife / Leave a comment

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