Whammo

BEARy good Monday – 5/14/2018

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17 PAX bear crawled all over Gloom Mountain.  Welcome FNG’s Drama and Hooch.  Beaker from Johnson City made a guest appearance as well.

Warm Up

SSH x 30

Merkins x 29

Willie Mays x 20

Merkins x 10

Ray Lewis x 20

Burpees x 15

Mosey to Simmons back lot

PAX partner up for a Dora

 (Bear Crawl Up Hill and Crawl Bear Down Hill)

  1. 100 Merkins
  2. 100 Squats

Mosey to Gloom Mountain (keep partners)

PAX runs Gloom Mountain while other exercises until first PAX returns then switch  

  1. Burpees
  2. Big Boy Sit Ups

All Bear Crawl Gloom Mountain then mosey to the turf

Plank to “You’re Welcome” – Moana

Sunrise Stretch

2 Miles of Pain – the Forum – 5/10/2018

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18 PAX hit The Forum for 2 miles of pain with Ping.

Warm Up

SSX x 30

Merkins x 20

Willie Mays x 20

Burpees x 10

One Lap Indian Run

PAX exercise at 5 points on track

  1. Pull Ups x 10
  2. Burpees x 10
  3. Merkins x 20
  4. Squats x 30
  5. LBC’s x 40

Repeat until Q calls time (3 laps today)

Plank to “Under the Sea”

Sunrise Stretch

Gloom Mountain Is Your Friend – 4/25/2018

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15 PAX posted at Gloom Mountain to find that next level of work they didn’t know was in them.

Warm Up

SSH x 30

Willie Mays x 20

Michael Phelps x 15 in cadence 

Burpees x 20

Gloom Stuff

5 Lap Indian Run (1 mile)

Mosey to Gloom Mountain

PAX partner up. 1 PAX runs GM while other does exercise 

  1. Pull ups
  2. Flutter kicks
  3. LBC’s
  4. Big Boy Sit Ups
  5. Burpees

PAX bear crawl up GM then mosey back to turf 

Angle Grinder x 10

Plank to “Hakuna Matata”

Sunrise Stretch 

The Snake (and a word on 2nd F)

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YHC enjoyed what I believe to have been only my second Q at The Forum.  Here is a quick Backblast to commemorate that workout.

Conditions: 50 and warming, dry, full sun…as good as it gets.
PAX: 16, including FNG “Roadrunner”
WARM UP
IC SSH
IC Imperial Walker
IC Arm Circles > Raise the Roofs
SC GF (“Good Form”) Merkins
MOSEY TO SUPERMARKET
(YHC caught some flak during the mosey for referring to Walmart’s small grocery store format as a “supermarket” – not be confused the company’s larger Supercenters. After a quick google search, I stand by the chosen terminology. https://en.wikipedia.org/wiki/Supermarket )
In front of the…market…we did, to the amusement of a few early arriving employees:
IC Shoulder Taps
SC WWI Situps
SC Sumo Squats
Slow GF Merkins
IC Flutter Kicks
THE SNAKE
The meandering climbing sidewalk that cuts through the eastern edge of Wald Park (and on through that section of Vestavia Hills), was dubbed “The Snake” for that day. After moseying to The Snake, we took off on a run up the path, in pairs, roughly 15 seconds apart. Each telephone pole along the way was a “snake bite” requiring 2 burpees. As PAX finished at the end, The Donald led everyone in that planking/arm lift thing.
LITTLE BEAR HILL
At the steep grass hill at the end of that portion of The Snake, in 2 waves, we bear crawled up and shuffled back down. Rinse and repeat.
THE SNAKE, AGAIN
After moseying to the bottom of The Snake, we went the full length, in new pairs. This time, we lunged the whole distance. The snake bites were 5 GF Merkins at each pole. YHC was paired with 3PO and got to listen to his watch periodically inform him in a female C3PO-like voice, how many calories he had burned. We planked again at the end, were PAX got a preview of the 3PO’s enthusiasm for leading something called a “core workout”.
MOSEY TO BENCHES BY THE TRACK
Here…dips and declines…repeated a few times

MOSEY TO THE FLAG
Back at the flag, YHC called on unsuspecting PAX to command us into another 10 or so exercises. It worked out well.

COT
I didn’t realize it at the time, but one man among us, Copay, had not been around in quite some time. He was at our very first workout, a founding father of F3 Birmingham. Welcome back Copay. During the name-o-rama video, The Donald knocked my water bottle all over me, and pretended it wasn’t intentional. Jiffy closed us out in prayer. We put in some work that morning, and I really enjoyed my time out there. I hope that most others can recount the same.

EPILOGUE
We’ve got a couple of 2nd F events coming up. Please prioritize these, particularly the Anniversary Toast on May 4th at 8 p.m. at Oak Hill, being Q’d by Stuntman. We’ll have workouts this week, next week, the week after that, and the week after that. We are doing great with getting in 1st F. But the 2nd F opportunities are just as important, and there are much fewer of them. We’ll have two workouts during our F3 Birmingham Anniversary weekend. We’ve also got PAX doing a CSAUP (Homewood 5K). If you can only get to one event — make it to The Toast. Even if you just stop by for one pint, and even if you don’t drink….make an appearance. #FELLOWSHIP

– Barney Fife

or
F3BHM One Year Anniversary Celebration (Stuntman)
Stuntman has wisely moved the event to FRIDAY NIGHT, MAY 4TH to avoid crossover with the We Love Homewood Day celebration on the 5th.  May 6th marks the one year since the first F3 workout in Alabama.   To celebrate this triumphant occasion PAX will likely raise a glass in a toast (hopefully several toasts) at 8 p.m. (exact time and confirmation location coming soon).  If you can bring your M, or girlfriend, do so.  If you can only manage to duck out alone, after the kids are in bed, that will do.  Just be there to join your F3 brothers in celebration. Don’t miss this.  berghof-wine-3rdID-flipped-to-corect

Burnout – Gloom Mountain – 3/21/2018

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13 PAX posted for a burnout special with Ping

Warm Up
SSH x 30 in cadence
Burpees x 15
Willie Mays x 20 in cadence
Ray Lewis x 20 in cadence
Up Downs x 10

Burnout Session
5 Lap Indian Run
Merkin Burnout (50)
1 Lap Mosey
Dip Burnout (50)
1 Lap Mosey
Squat Burnout (100 with 10 second Al Gore at the end)
3 x Run up Gloom Mountain
Mosey To Turf
Little Baby Crunch Burnout (100)
Big Boy Sit Up Burnout (50)
Lunge Across Turf x 2

Plank to “The Longest Time”
Sunrise Stretch

Pain and Gain – Gloom Mountain – 11/13/2017

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12 PAX showed up ready for Pain and Gain at Ping’s Gym.  Music proved by Har Megiddo.

Warmup
Willie Mays x 20
Merkins x 20
Little baby arm circles x 15 front and back

Ping’s Pain and Gain
Each station for 30 seconds as long as time allows.  PAX set up in a circle with bench press in the middle.

1. Bench press with 45 lb plate
2. Dumbell curls 25 lb each arm
3. SSH
4. American hammers 25 lb plate
5. Burpees
6. Overhead shoulder press 45 lb bar
7. LBC’s
8. Bent over row 45 lb plate
9. Tricep extension 10 lb plate each arm
10. Side/front shoulder lift 15lb dumbbells
11. Bear crawl around circle of PAX
12. Calf raises 35 lb plate overhead

3 minute plank

Backblast: Sparrow’s VQ

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Welcome FNG’s 

Disclaimer: don’t hurt yourself.

 

Count loud during the workout, because if you don’t the workout won’t end.

Welcome FNGs: Soccer Mom, Carpetbagger, Shunnarah

Warmup

20 reps of each of these:

The first exercise is:    Side Straddle Hop.  Starting Position. Move. In Cadence.

The Next exercise is,   Ray Lewise 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,   Little Baby Crunches on your own

The Next exercise is,   The Merkin Starting Position. Move. In Cadence. down up on my command

The Next exercise is,   Big Boy Situps on your own

The Next exercise is,   Flutter Kicks Starting Position. Move. In Cadence.

The Next exercise is,   The Sparrow  (Big boy sit up but come all the way up so that your arms can wrap your knees and then go completely flat with your legs and back to the ground. repeat.) Starting Position. Move. In Cadence. (Down up on my command)

The Next exercise is,   Little Baby Arm Circles Starting Position. Move. In Cadence.

The Next exercise is,   One Burpee Starting Position. Move. In Cadence.

 

Mosey 1 lap around the park.

 

Field day

Split up into partners and line up between the two cones.

Partner Carry, Down and back

Wheal Barrow, Down and Back

 

The “Four Three Two (hundred)”

Find a new partner and wait for instructions.

One partner jogs to the line and back, while the other partner exercises on the ground. Switch when you get back.

Between you and your partner, you must complete:

400 Little Baby Crunches

Find a new partner and together complete

300 Squats

Find a new partner and together complete

200 Merkins

When you and your partner finish your reps, don’t hold a plank. I recommend that you either stand around lazily, or find a pair who hasn’t finished the exercise and donate some reps to help them reach their goal.

 

Any questions?

Starting Position. Move. Go.

 

 

Back to the circle.

 

Merkin Disclaimer

Each person does slow pushups for as long as they can and then hold a plank until I’m finished reading this disclaimer.

 

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

 

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

Gloom Mountain – Sept 6th. Get Swoll with Death by Merkins

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10 men hit Gloom Mountain this morning for a little pre-dawn workout. YHC met the group around the shovel flag at 0515 and we welcomed an unaccompanied FNG, now known as Knots, to our group.

Warm-up: We mosey’d to the turf and started our standard warmup

Side-straddle hops – 20

Squats – 20

Mountain Climbers – 20

Merkins – 20

We then jogged a lap to make sure the blood was flowing before heading back to the parking lot to begin the meat of the work-out.

Incline Merkins – 20

Decline Merkins – 20

Dips – 20

We then mosey’d back to the turf for a little relay race. The group was split in half and for some reason, the fastest five guys were on one team and the slowest five on the other. We then did a relay race down and back across the turf while the others held a plank. The losing team, which included YHC, then was rewarded with 20 burpees. The other guys just did some LBCs. We finished the racing round with a round of 10 Jack Webbs.

We then hit the track again for a 2 lap indian run, followed by pull-ups and dips on the playground, 20 a piece. Once completed, the light was finally starting to the hit the mountain so we cooled off with a Jacob’s Ladder on Gloom Mountain.

10 Merkins at the base, followed by a run up the mountain and back, 8 Merkins and a repeat run, following this pattern until we were down to 0.

Once everyone had spent some time on the hill, we mosey’d back to the turf and finished with “Death by Merkins” led by none other than the Donald. I think he got to 50. I only got to 24.

Name-O-Rama and the naming of our newest PAX at Gloom Mountain, F3 Knots. He put in a strong effort and I have a feeling he will be back for more.

Off to San Francisco for the weekend, se you guys next week.