The Pentagon 10/3/18

You want to get better?  Then show up and do the hard thing.  12 PAX and one FNG (Southern Spice) took advantage of the warm temperature and thick dew to complete the Pentagon challenge.  The goal was to make sure folks kept moving with limited down time.  Who wants to stand around when there is work to be done?

Warm Up

  • Mountain Climbers – 25
  • Moroccan Night Club – 25
  • Plank Jacks – 25
  • Imperial Walkers – 25
  • LBCs – 30 (OYO)

The Pentagon

Five cones spaced 40 to 60 yards a part.

  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 2
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 4
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • Cone 5
    • SSH – 10
    • Sumo Squats – 10
    • Merkins – 10
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 2
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 4
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • Cone 5
    • SSH – 20
    • Sumo Squats – 20
    • Merkins – 20
  • PAX start with 5 Burpees then run to Cone 1
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 2
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 4
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30
  • Cone 5
    • SSH – 30
    • Sumo Squats – 30
    • Merkins – 30

Totals

  • SSH – 300
  • Sumo Squats – 300
  • Merkins – 300

Sprint – 1,000 yards (end to end of Patriot Park)

Finale

  • Iron Hulks – 7
  • Superman

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

27 Man Weighted Shoulder Pass – The Forum – 7/17/2018

27 PAX, including 1 FNG, posted for a mixed bag with Ping.  Welcome Burger.

Warm Up 

SSH x 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 15 in cadence

Merkins x 30

Prisoner Squat x 35

LBC’s x 25

1 Lap Indian Run

Split into 1’s and 2’s

1 group runs a lap other group exercises (if no count, then go until run group returns)

  1. Hanging Leg Extension x 15 then side shoulder raises (partner swap)
  2. Merkins x 50 then front shoulder raises
  3. Pull Ups x 15 then bent over row (weighted – 45, 35, and 25 lbs)

Weighted Shoulder Pass (PAX stand in line  side by side arms length apart.  All arms raised to shoulder level.  Pass 10 lb weight down line and back until Q says halt.  Ex. Grab weight with right hand, cross in front of body to left hand.  Next PAX grabs with right hand, crosses in front of body to left hand until weight gets to end of line.)

10 Burpees

The Tenniz Court Bluez

On this nippy winter day the PAX got off to a quick start to get the blood flowing. Here’s a recap below. The temp was 28 degrees with a 5 mph wind. 78% humidity.
WARM UP
  • 33 Side Straddle Hop IC, 123 count
  • 33 prisoner squats IC, down-up
  • 33 LBCs OYO (little baby crunches on your own)
  • 33 Flutter Kicks IC, 123 count
  • Indian run around track 2x, ending at the tennis courts
THE MAIN EVENT 
Begin by counting off in 4s before breakup
each group to a T on one side of the 4 courts creating 8 stations.  Cocky controlled the clock and announced rotations. Intervals of workouts beginning with 20 seconds going up to 40 then 50 seconds and then back down to 40 then 20 seconds , rotating by runs around the courts to the next station upon announcement. In total, 4 rounds of this were all time allowed for.  Each individual controlled speed of workouts… But never stopped GETTING BETTER.
  • OYO merkins
  • OYO irontribe situps
  • OYO burpees
  • OYO mountain climbers

For the last round we switched up the workouts just for fun.

THE END
We then circled up for announcements and namarama. Barney Fife gave an overview of the New Year’s Convergence at Railroad Park and Slumlord gave an overview of the upcoming F3 Day. Cocky have an overview of the upcoming workouts. We ended in prayer. Men GOT BETTER.

“Quick Minute” at The Forum – 12/26/2017

10 PAX hit the Forum with Ping, including 2 FNG’s and 2 out of town guests

Warm Up
SSH x 30
Merkins x 15
LBC’s x 50
Willie Mays x 20
Ray Lewis x 30

One Lap Indian Run
1 minute each:
1. Merkins
2. Pull ups
3. Dips
One Lap Indian Run
1 minute each
1. LBC’s
2. Squats
3. SSH
One Lap Indian Run
1. Burpees
2. Calf raises
3. Big Boy sit ups
One Lap Indian Run
1. Merkins
2. Plié squats
3. Shoulder taps
One Lap Indian Run

Plank to “Mr. Grinch”

Welcome FNG’s: Lasso & White Bread

Welcome Guests: Slots from Memphis & Zombie Bag from Seattle

Foggy Forum Fun For F3 Fanatics 12/29/17

14 PAX posted on Tuesday in the 60 degree gloomy fog – two days before the winter solstice.  A lot of guys were looking extra cheery this time of year.  Workout was as follows:

Warmup:

SSH x25

Imperial squat walkers x25

Little baby arm circles x15 (reverse it x15)

Black snake Indian run on track around the baseball fields

Mosey to tennis courts for……………

THE THANG:

BLIMPS (acronym – see below)

Burpees x20

Lunges x30 each leg

Imperial walkers x40

Merkins x50

Plank jacks x60

Squats x70

In between each BLIMPS workout, we do a suicide run the width of the four tennis courts.

Count off into groups of four, recover and mosey to baseball field.

Home plate does 50 plank jumps

1st base does 50 WW1 sit-ups

2nd base does 50 squat jumps

3rd base does 75 merkins

Each group completes the exercise at all bases and reverse bear crawls from one base to the other in between exercises.

Mosey back to parking lot

Name-o-rama, announcements*, CoT

*Fife brought to our attention that it is probably best that we stay OFF of the baseball fields for future workouts.  The Forum has been good to us – let’s be good to it.

 

 

Hill Run – The Forum – 11/23/2017

7 PAX got better on Thanksgiving morning and tackled the Vestavia Hill with Ping.

Hawkeye, Needle, Mule, Headgear, Tin Man, Guy, Ping

Warm Up

SSH x 30
Willie Mays x 20
Merkins x 15
Little Baby Arm Circles x 15 (front/back)
LBC’s x 50

The Climb
2 PAX partner up
1 PAX runs half way up Vestavia hill and 1 PAX does exercise. When first PAX returns, second PAX runs. When second PAX returns for all partners, next exercise begins. Repeat.

1. Merkins
2. Big Boy Sit Ups
3. Squats
4. American Hammers
5. Burpees
6. Shoulder taps
After exercises completed, all PAX bear crawl 1/4 way up Vestavia Hill, backpedal 1/4, and sprint up second half

Cool Down
Plank to “Colors of the Wind”
Sunrise stretch

4 PAX hit Coffeteria at Waffle House after – Guy, Hawkeye, Needle, Ping