9.14.17 – Vulcan

31 PAX

1 FNG – Bluegrass

PAX welcomed former F3 Tallahassee member, Cooter, via Tuscaloosa.

WARM UP – 

  • SSH x 30
  • Merkin x 20
  • Squats x 30
  • LBC’s x 30
  • Imperial walker x 30
  • 1 lap mosey

4 STATIONS –

Divided PAX into 4 groups.  Each of the four cone stations required a different movement.  For each station, there was a cash in of 10 burpees and a buy out of a 1 lap run around the track.

  • Station 1:  10 burpees, 30 squat jumps, 1 lap run
  • Station 2:  10 burpees, 20 block thrusters w/ CMU’s, 1 lap run
  • Station 3:  10 burpees, 30 lunges, 1 lap run
  • Station 4:  40 yd Farmer’s carry w/ 53 lb kettlbell for each team member.  Plank when not performing FC.

SPRINTS – 

40 yard gassers x 10

 

Tick….Tock…..

Intro to the pace clock

Another great turnout at The Vulcan on a cool morning (for mid-August in Alabama). We introduced a new toy for the workout inspired by my former swimming career – a pace clock.  I purposefully kept the PAX off the ground until the end so that the sweat from the hard work would not be mistaken for wet grass.

Warm-up

15x Side Straddle Hop

20x Imperial Walker

Mosey a lap

From a line up:

High knees across the field, back pedal back

Kick your butt, bac pedal back

Frankenstein/Lunge, back pedal back

Run at 60%, back pedal back

Run at 80%, back pedal back

Run as fast as you can stand, mosey back

 

The Thang: ON THE CLOCK

Every Minute on the Minute: 9x small loop (about 200 yards)

Descend your time and increase your effort from the 1st to the 3rd lap, the 4th to 6th , then 7th to 9th. The 9th should be your fastest.

 

For 11 minutes:

TABATA: 20 sec of work, 10 sec rest

Alternate: 1 minute Box Jumps, 1 minute mtn climbers

 

For 9 minutes:

Every Minute on the Minute:

Min 1: 2 Burpees

Min 2: 3 Burpees

Min 3: 5 Burpees

Min 4: 7

Min 5: 9

Min 6: 11

….Min 9: 15

if you miss, you plank. **Interval was interrupted because the flag fell. All PAX did 20 burpees during the 5th and 6th min. It was a killer.

 

Until next time –

 

Shilling

8.17.17 – VULCAN

38 PAX – on a SCAM-less morning, men stepped up to motivate and encourage.

6 FNG’s – Amazon, Digiorno, Dufresne, NOVA, WNBA, Yella

WARM UP —

  • SSH x30
  • Merkin x20
  • Squats x25
  • Sit ups x15
  • Run 1 lap

PARTNER UP —

Burpee “mile” – Partners perform 100 yards worth of burpees.  Partner A would perform burpee then leap.  At the end of partner A leap, partner B would perform burpee then leap.  Partners did burpees to the far cones and back.

TABATA Box Jumps

A tabata interval is 30 seconds of work (for a given exercise) with 10 seconds of rest, typically performed for 8 intervals or 4 minutes.  Mosey over to the stage.  PAX performed tabata box jumps – 20 seconds of max rep box jumps on the stage then 10 seconds of rest for 8 intervals.

PARTNER WORK – CONCRETE MASONRY UNITS!

PAX partnered back up at the cones with their cinder blocks (1 per team).

Next phase included 4 exercises:  1) block thrusters, 2) block sit up (lying flat on back, arms fully extended w/ block, perform sit up with arms extended to upright position with arms fully extended overhead in a press position), 3) hand release merkins 4) 100 yd sprint.  Rep scheme was “10!”.

  • 10 block thrusters
  • 10 block sit ups
  • 10 HR merkins
  • sprint to far cones and back
  • 9 block thrusters
  • 9 block sit ups
  • 9 HR merkins
  • spring to far cones and back
  • 8 block thrusters
  • 8 block sit ups
  • 8 HR merkins……..and so on, down to 1

One partner would work at a time, while the other rested.  Partners rotate through the exercises.  Partner A would do 10 thrusters, partner B 10 sit ups, partner A 10 merkins.  Then sprint together.  Partner B 9 thrusters, partner A 9 situps, partner B 9 merkins and continue to rotate accordingly down to 1.

TABATA flutter kicks

30 seconds of flutter kicks, 10 second rest for FOUR intervals

 

 

Whistlestop Hexagon (Cocky VQ)

 
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. 

Vulcan Run…..Part Deux

The maiden Vulcan Run on the 4th of July was such a success that Barney Fife suggested an encore performance to be documented for a resident film/photography group.  We kept these plans under wraps as YHC wanted to ensure a large group of PAX….

Fast forward to the gloom of The Vulcan (AO) at 0630hrs and numerous PAX (25 in all) answered the bell to break out of holiday mode.  YHC noted an increase in temperature and humidity from the 4th of July….amazing how much of a difference one hour later in the morning makes.  Time for PAIN….

THE THANG

SSH x 30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

YHC announces to the PAX that today we would re-summit Red Mountain to the Vulcan park.  Several groans arose from the PAX and continued to a crescendo when YHC added that this time we would be dividing into groups and “indian-running” the initial mountain ascent!  Nonetheless, count off, divide up and away we go!

Pain Station 1
Dive Bombers x 20

Flutter Kicks x 30

Pain Station 2

Decline Merkins x 30

Big Boy incline sit ups x 30

Pain Station 3

Close grip Merkins x 20

LBCs x 30

Pain Station 4

Curb Merkins x 30

Elevated Flutter Kicks x 40

 

Things getting tough at this point, as the last 1/4 mile of ascent is straight up to the peak of Red Mountain.  PAX are pushing through, leaving no one behind and flags are held high!  SUMMIT!  Camera crews are in position and Fife has his own toy, a drone, at the summit to capture the moment.

 

Summit Pain Station

Diamond Merkins x 20

Flutter Kicks x 40

Dive Bombers x 20

LBCs x 30

Merkin Plank waterfall

 

Back down the mountain….

Pain Station 5

Wide grip Merkins

Flutter Kicks x 30

Pain Station 6

Get in the ditch, ditch merkins x 20 (harder than it sounds)

Pain Station 7

Wall Sits – 1min

Inverted Wall Merkins x 15

Pain Station 8

Dive Bombers x 20

Flutter Kicks x 40

 

Back at the AO now, all PAX accounted for and several really pushed themselves to get through this one today!  Proud of the effort!

Finished it off with a quick set of 15 Burpees and COT.  Men GOT BETTER today!

Welcome to the crew FNGs Whistle, Edge, and Terrier!

YHC,

SCAM

 

 

 

July 6th Church Street Shakedown

28 PAX showed up in THE GLOOM at THE VULCAN (AO) for YHC’s VQ, including five (5) FNGs.  Those answering the call included Turnbuckle, Shank, Scam, Choo-Choo, Cinco, DuBose, Schilling, Gomer, Rabbit, Romeo, Sparrow, Pickle, The Donald, Commy, Rebar, Wildfire, Gold Bond, Quickrete, Pew, Saluki, Tommy Lee, and Cocky.  FNGs (Doogie, Cowbell, Wilson, Wiregrass, & Skullbucket) were wide-eyed for the beatdown, but took the RedPill like a champ and stood tall in the end!  Wiregrass was looking for the Triathlon training group and found THE ANSWER at THE VULCAN.  Weinke was wielded and we’re off and RUNNING!

THE THANG

Warmups: side straddle hops x 30, squats x 30, merkins x 25, little baby crunches x 25, flutter kicks x 30, 1-mile indian run (2 lines) across creek and down “Church Street” past Trinity UMC to Dawson Baptist and back.

The Meat: All of the following done between 40 yard cones: lunge walk, frankensteins, wheelbarrow, station sprints with progressively declining number of burpees and squats at each station, starting with 10 and down to 1.  Big props to SCAM (in Chippendale) for encouraging the PAX to finish the job.  Mosey to stage.

At the Stage: Decline Merkins x 15, Dips x 15, Stepups x 20;  Rinse and repeat all three again.  The back to the SHOVELFLAG for 20 merkins.

ANNOUNCEMENTS:  Videography on Saturday, 7/8/17 (6:30am) for F3 Birmingham – need a big presence – might get your mug on The Show!

Word:  Group was encouraged to affirm someone today for something positive they are doing.  Encouragement is a great thing that can freely be given by leaders who aren’t afraid to lead!

Thanks to all men who posted today!

YHC, Hi-Viz

4th of July Vulcan Run

The 4th of July workout is always a favorite for YHC to share with his F3 brethren and the 2017 rendition was certain to be no different.  Upon arrival to The Vulcan (AO), YHC noted numerous PAX flooding the field even in spite of it being 0530hrs on a holiday.  YHC shared a few motivational words and encouraged all PAX to let this workout serve as a tribute and memorial to all those brave souls that sacrificed some or all to ensure our FREEDOM.

THE THANG

SSHx30

Squats x 30

Mountain Climbers x 20

LBCs x 30

Merkins x 30

The 4th of July is a celebration of accomplishment and independence and, thus, YHC had made plans to ensure that the PAX were able to enjoy a sense of accomplishment!  However, some groans were heard when YHC announced that we would be paying a visit this morning to The Vulcan, namesake of our AO, high atop Red Mountain.  Leaving no time for negative thoughts, AWAY WE GO!

PAX carried along a great pace out of the AO and into downtown Homewood. As we proceeded up the mountain, YHC took advantage of several prime pain stations:

Pain Station 1

Dive Bombers x 20

Flutter Kicks x 30

 

Pain Station 2

Wide Grip Merkins x 30

Big Boy Sit ups x 25

 

Pain Station 3

Dive Bombers x 20

Flutter Kicks x 30

 

By this time, the group of PAX had nearly summited Red Mountain but, to YHC’s dismay, the historic stairs to The Vulcan were closed for construction.  Never fear, we proceeded with quick pain station overlooking downtown Birmingham (30 decline merkins, 30 LBCs) and then circumnavigated construction fence to ascend the historic stairs to the feet of The Vulcan

On Vulcan’s pad, YHC led PAX through:

Decline Big Boy situps x 25

Leg Raises x 25

Decline Merkins x 30

LBCs x 30

SSH’s x 40

Wall step ups x 10 (each leg)

Dive Bombers x 20

Flutter Kicks x 40

 

We then bid farewell to The Vulcan and began our mosey back down the mountain, taking in Pain Stations along the way:

Pain Station 4

Merkins x 30

American Hammer 30sec AMRAP

 

Pain Station 5

Dive Bombers x 20

Flutter Kicks x 40

 

Pain Station 6

Diamond Grip Merkins x 20

LBCs x 40

 

Pain Station 7

Curb Merkins x 30

Incline Flutter Kicks x 40

 

PAX, by this time, had made it back to our humble AO.  And just to finish things off, YHC called for 20 Burpees (AMRAP) in honor of America!

Nice work to all of the PAX in attendance and welcome to FNG Todd Minor “GOMER”.  Everyone made it up and made it back and completed everything in between.  FINISHING is what this country stands for and that’s what you did.  AYE!

SCAM