Category: Mobile AL

Posted on

BMOC (Big Men on Campus) F3 Style

When: January 23, 2022, 7:00am

Conditions: 25 feeling like 18, no precipitation.

QIC: Moist

Pax: Buckner, Sludge

Launch of anew AO – The Lair

The Warmup: 15 ea – SSH, LBAC, TTT

The Thang: All with added weight
20 × Merkins
10 × Forward lunge in cadence
1 × 1/4 mile ruck
15 × Blockees
20 × Imperial Walkers in cadence
20 × Squat with overhead thrust
10 × Merkins pull/drag
20 × Boat/Canoe
20 × Reverse lunge
40 × Dips (baby dip like the song)
30 × Mountain climbers
15 × Ballerinas
1 × 1 mile ruck
10 × Mike Tysons
40 × Squats
5 × 8-count body builders
30 × American hammers

Name-O-Rama video

COT

Announcements: Upcoming 5th Saturday inaugural Ruck for More and making sure it iswell publicized for start location. Coffeteria at Dunkin to follow.

Prayer requests: Sludge daughter waiting for test results, Gekko’s dad and grandmother, Moist father-in-law and 13 yr old from Moist church with cancer.

Posted on

#PaulaAbdul – An Urban Shuffle

  • When: 08.13.19
  • QIC: PEW
  • The PAX: Buckner, Sludge, Pew

The PAX arrived ITG ready to meet #PaulaAbdul at #TheTitan.  YHC issued equipment to prevent low oxygen slow down.  (Painters tape will not adhere in this #GLOOM)  Work ensued in the nearest parking garage.

Conditions: 83 & humid

Disclaimer

Mosey to field

WARMUP

  • SSH x 20IC
  • WM x 20IC
  • TTT x 20IC
  • Imp Walkers x 20IC

Mosey to parking garage

Paula Abdul

  • Run 2 flights up and back down 1
    • 10 Burpees
  • Run 2 flights up and back down 1
    • 20 Merkins SC
  • Run 2 flights up and back down 1
    • 30 LBC SC
  • SWITCH
  • Run 2 flights down and back up 1
    • 40 Squats SC
  • Run 2 flights down and back up 1
    • 50 FK SC
  • Run 2 flights down and back up 1
    • 60 Lunges SC
  • Run 2 flights down and back up 1
    • 70 CR (in stairwell)
  • Run 2 flights down and back up 1
    • 80 JF (40 each side)
  • Run 2 flights down and back up 1 (Outside)
    • 10 SC of each previous exercise
    • 10 MC = 90 total

Mosey back to flag

Out of time / No Mary

COT / Vide-O-rama

Announcements

Prayer Request

  • Buckner’s Dad – Anniversary of Step Mom’s passing is coming up
  • Sludge’s travel

BOM

 

Posted on

Who Needs a “1-Min” Warning?

  • When: 08.03.19
  • QIC: PEW
  • The PAX: Buckner, Boots, Geronimo, Sludge, Erwin, Pew

YHC arrived at #TheAtlantis early to set up the funzone when Elvis showed up.  Dropping blocks and placards, YHC found relief at the Golden Arches.  On 2 wheels, YHC gave the “15 second warning” with the remaining placards in hand.  The PAX roared and #TheAtlantis opened her gates.

Conditions: 73 and sunny

Disclaimer

Mosey to place the last 3 of the 7 circuit stations

COP

  • SSH X 20IC
  • IMP WALKERS X 20IC
  • WM X 20 IC
  • TTT X 20 IC
  • LBAC X 20 IC
  • OHAC X 20 IC
  • OHAP X 20 IC
  • LBC X 20 IC
  • SFC X 20 IC
  • E2K (OBLIQUE CRUNCH) X 20 IC (EACH SIDE)
  • MERKINS X 20 IC
  • PJ X 20 IC
  • MC X 20 IC
  • SQUATS X 20 IC
  • LUNGES X 20 IC
  • CALF RAISES X 20 IC

Mosey to circuit one, YHC provided instructions on Round #1

Round #1

  • CFTG w/Blocks x 25 SC
  • OHP w/Blocks x 25 SC
  • Tri-Ext w/Blocks x 25 SC
  • ROWs w/Blocks x 25 SC
  • Merkins x 25 SC
  • Shoulder Taps x 25 4C
  • DIPS x 25 SC
  • Run back to Circuit #1

Round #2

  • Squats w/Blocks x 25 SC
  • Lunge w/Blocks x 25 (each leg)

“RECOVER” due to time.  Rest of Round #2 would have been…

  • Jump Squats w/Blocks x 25 SC
  • Leg Lifts w/Blocks x 25 SC
  • Plank Jacks X 25 4C
  • HD x 25 4C
  • Step Up x 25 (Each Leg)

Mosey back to Flag

COT

Video-O-Rama

Announcements

  • Ville to Ville – Now have 5PAX interested
  • Monday and Wednesday Run Groups are forming @ YMCA @ 430am
  • 1 Year Anniversary Saturday, August 17 – F3 Cafe

Prayer Requests

  • Sludge’s M
  • Moist’s M

BOM

 

 

 

Posted on

The Titan’s Poker Table

  • When: 7.25.19
  • QIC: Pew
  • PAX: Buckner, Boots, and Pew

3PAX entered #TheTitan, sat down at the poker table, and anted up in the #GLOOM.  All 3PAX walked away with #Betterment.  With #Sludge DR, #SugarPants & #Stretcher on shift, the Trifecta continues.

Condition: 69 (won’t last, unfortunately)

The Thang:

Disclaimer

Mosey to center of field

WarmUp

  • SSHx20IC
  • TTTx20IC
  • WMx20IC

Mosey to corner #1

7 of Diamonds

  • Round #1 – Preview
    • Corner #1 – Burpees x 7 OYO
      • Run to Corner #2
    • Corner #2 – FK x 14 OYO
      • Run to Corner #3
    • Corner #3 – Merkins x 21 OYO
      • Run to Corner #4
    • Corner #4 – Squats x 28 OYO
      • Run to Corner #1
  • Round #2  – FK
    • Corner #1 – x14 OYO
      • Run to Corner #2
    • Corner #2 – x21 OYO
      • Run to Corner #3
    • Corner #3 – x28 OYO
      • Run to Corner #4
    • Corner #4 – x35 OYO
      • Run to Corner #1
  • Round #3 – Merkins
    • Corner #1 – x21 OYO
      • Run to Corner #2
    • Corner #2 – x28 OYO
      • Run to Corner #3
    • Corner #3 – x35 OYO
      • Run to Corner #4
    • Corner #4 – x42 OYO
      • Run to Corner #1
  • Round #4 – Squats
    • Corner #1 – x28 OYO
      • Run to Corner #2
    • Corner #2 – x35 OYO
      • Run to Corner #3
    • Corner #3 – x42 OYO
      • Run to Corner #4
    • Corner #4 – x49 OYO
      • Run to Corner #1
  • Round #5 – BC (Reverse count)
    • Corner #1 – x35 OYO
      • Run to Corner #2
    • Corner #2 – x28 OYO
      • Run to Corner #3
    • Corner #3 – x21 OYO
      • Run to Corner #4
    • Corner #4 – x14 OYO
      • Run to Corner #1
  • Round #6 – Lunge
    • Corner #1 – x28 OYO
      • Run to Corner #2
    • Corner #2 – x21 OYO
      • Run to Corner #3
    • Corner #3 – x14 OYO
      • YHC skipped the 4th corner…low oxygen, I guess but it should have been: Corner #4 – x7 OYO.  PAX were strangely silent.

Mosey to Blocks

  • Round #7 – Bonus Block Round
    • Tricep Ext x7 OYO
      • Run to corner and back
    • OHAP x14 OYO
      • Run to corner and back
    • CFTG x 21 OYO
      • Run to corner and back
    • Row x 28 OYO (14 each arm)

Mosey to flag for 3 mins of Mary

  • HD x 20IC
  • JF x 20IC (each side)

COT

  • VideoRama
  • Announcements
  • Prayer Requests
    • Sludge
    • Moist’s M – Melinda
    • Sugarpant’s back

BOM

Posted on

Operation: Dog Park Take Over

  • When: 7.20.19
  • QIC: PEW
  • The PAX: @F3Memphis’ #Bottomless, Boots, Buckner, Sludge, Stretcher, Pew

The PAX rolled up to #TheAtlantis to greet a true #HIM!  @F3Memphis’ #Bottomless returned to check in with @F3MobileAL.  It was great to see catch up…it’s been almost a year since his last visit when he helped launch @F3MobileAL.  #TCLAPS After a quick greet the PAX grabbed their gear at the sound of “1-Min.”  Work ensued.

Conditions: 80, no too shabby

The Thang:

Disclaimer

Mosey to KNOLLWOOD Parkside

COP

  • SSHx20IC
  • TTTx20IC
  • WMx20IC
  • LBACX20IC
    • Backerdsx20IC
  • OHACx20IC
  • SCx20IC
  • Lungex20IC
  • BCx20IC
  • Merkinsx20IC
  • IMP Walkersx20IC
  • MT ClimbersX20IC
  • FKX20IC
  • SquatsX20IC
  • HDx20IC
  • HTx20IC

Mosey to field, Pair Up w/Block

  • CFTG – 100/w block
    • 1PAX runs to tire and back
    • Partner CFTG until complete
    • switch
  • OHP – 100/w block
    • 1PAX runs to tire and back
    • Partner OHP until complete
    • switch
  • TricepExt – 100 w/block
    • 1PAX runs to tire and back
    • Partner TRIExt until complete
    • switch

Mosey to Soccer Field

  • DIPSx20OYO
  • StepUpx20OYO (each leg)

Mosey to BURM

  • Elevens
    • MH (bottom)
    • Bear Crawl Up
    • Crutch (top)
    • Run down

Mosey to Dog Park (PAX were taunting the dogs -touche’ – Dogs are often found in #TheAtlantis leaving gifts for PAX. Typical, modified Merkins results)

  • InclineMerkinsx20OYO
  • StarfishCrunchx20IC

Mosey to curve

  • CRx200OYO (No, that isn’t a typo…200)

Mosey back to Flag

  • MARY
    • LowPlank Q’s Countx30
    • SidePlank Q’s Countx30
    • OthersidePlank Q’s Countx30
    • FKx20IC (called by Stretcher)
    • MODIFIED LOLs – LoLosx20 each side

COT

Announcements:

Prayer Request

  • Moist’s M
  • Sludge’s Son-In-Law, Daniel (lost father last night)
  • Bottomless’ time w/family and return safe travels

BOM

 

 

 

Posted on

Treasured POAS

  • When: 06-01-2019
  • QIC: Pew
  • The PAX: Stretcher, SugarPants, Buckner, Pew

T-Claps to SugarPants for posting while on IR and properly modifying.  YHC is continually blown away by the endurance of these men and are thankful for them.  The Atlantis is alerting us to the reality of her name every time we post but the PAX continue to show up to push the rock!

Disclaimer

The Thang:

Mosey to Pavilion

COP

  • SSH x 20 IC
  • TTT x 20 IC
  • WM x 20 IC
  • LBAC x 20 IC
  • ST x 20 IC
  • OHAC x 20 IC
  • SC x 20 IC
  • LBC x 20 IC

YHC upon hitting the ground took on nerve agent left by cat tinkle…PAX confirmed therefore we moseyed to a neighboring field.

  • SFC x 20 IC
  • HT x 20 IC
  • FK x 20 IC
  • BC x 20 IC
  • HD x 20 IC
  • MC x 20 IC
  • Squats x 20 IC
  • Lungs x 20 IC

POAS

Moseyed to front of park

  • Station #1
    • Merkins X 20 OYO
    • FM x 25 OYO
    • Squats x 30 OYO

Moseyed to dog park

  • Station #2
    • Dips x 20 OYO
    • Step Ups x 25 OYO
    • BBSU x 30 OYO

Moseyed to field

  • Station #3
    • CDD x 20 OYO
    • Lunges x 25 OYO
    • MC x 30 OYO

Moseyed to Burm

  • 11s
    • Merkins
    • Bearcrawl to top (YHC called for running up the hill after discovering shards of iron in the grass due to the drought conditions)
    • Squats

YHC was gassed…called “recover” before 11s was over and sought shelter in the shade.  #Moist was nowhere around to refresh us leaving YHC submerged in #TheAtlantis.  It shall never happen again but I couldn’t allow the PAX to do what YHC couldn’t complete.

Slow mosey to the shad

Mosey back to Flag

VideoRama

COT

Announcements

  • Coffeteria
  • F3Mobile 1yr. Anniversary 08.17.19

Prayer Request

  • SugarPants back
  • Westminster
  • More PAX for @F3Mobileal

BOM

Posted on

Pew Returns w/Blocks

  • When: 6.29.19
  • QIC: PEW
  • THE PAX: Buckner, Boots, and Pew
  • Conditions: Terrible-HOT

YHC arrived after being on IR for over a week.  Coupons arrived.  PAX sighed a huge relief.  Work ensued.

Disclaimer

The Thang:

Mosey around AO

  • COP
    • SSH x 20IC
    • TTT x 20IC
    • WM x 20IC
    • LBAC x 20IC
    • OHAC x 20IC
    • SC x 20IC
    • CDD x 20IC
    • Dips x 20IC
    • Merkins X 10IC
  • Mosey to block pile
    • CFTG x 20IC w/block
    • OHAP x 20IC w/block
    • Tricep Ext. x 20IC w/block
    • Shoulder Pull x 20 OYO w/block
  • Elevens
    • Burpees
    • MH
  • Mary
    • FK x 20IC
    • JF x 20IC
    • LBC x 10IC
    • HP X 1Min.
  • COT
    • VideoRama
    • Announcements
      • Couch to Crawfish Relay Challenge
      • Each PAX challenged to recruit an FNG
    • Prayer Request
      • Westminster
      • Sugarpant’s back
  • BOM

 

 

Posted on

A Wienke Free Beatdown Offers Less Calories

YHC had the first of the season beach appearance in LA recently and barely escaped harpooning.  Immediate thought was, “The amount of blubber must be aluring to the business man!”  Thus, calorie-free beatdowns must be where it’s at!

  • When: 04.30.2019
  • QIC: Pew
  • The PAX: BarneyFife, Boots, Buckner, Sludge, Pew

Conditions: 65 and misty/sprinklerish

Disclaimer

The Thang:

  • Mosey around field, then to center
  • Warmup
    • 20xSSH IC
    • 20xTTT IC
    • 20xWM IC
    • 20xLBAC IC (frontwerds and backerds)
    • 20xOHAC IC
    • 20xSC IC
    • 20xMerkins IC
    • 20xLBC IC
  • Mosey to corner
  • 4Corners
    • Station 1 – 20xBC OYO 4Count
    • Run
    • Station 2 – 40xHD OYO 4Count
    • BearCrawl
    • Station 3 – 60xJF OYO 4Count each side
    • Run
    • Station 4 – 80xFK OYO 4Count
    • BearCrawl
  • Mosey to Mobile Convention Center Stairs
    • 10C breather from BarneyFife
    • 20xMerkins SC OYO
    • Run up the stairs
    • 30xPJ SC OYO
    • Run to other set of stairs
    • 40xMC SC OYO
    • Run down stairs
    • 50xPeterParkers SC OYO
  • Mosey back around stairs and to the water
    • PUNISHMENT – 20 Merkins for PAX walking
    • DIPS – 1Min AMRAP
  • Mosey back to Flag
  • MARY
    • 10xAH IC
    • 10xLBC SLOW IC
  • COT
  • BOM
Posted on

TheTitan #ALARM

  • When: 4.18.19 Maundy Thursday
  • QIC: Pew
  • The PAX: Sludge, BarneyFife, Buckner, Boots, Pew

5 PAX approached TheTitan in silence.  At the roar of YHC, each PAX withdrew their sword combining together a thunderous commotion that rivaled LION-O’s ThunderCats call:

Conditions: Windy (caused by the commotion of the PAX) 70ish

Disclaimer: Count-off while moseying

The Thang:

Mosey to center of field

  • SSH X 20IC
  • TTT X 20IC
  • WM X 20IC
  • IW X 20IC
  • LBAC X 20IC (20 EACH WAY)
  • OHAC X 20IC
  • Merkins x 20IC
  • LBC X 20IC

Mumblechatter from Barneyfife about gravity and his frustration with it

  • Squats X 20IC
  • FK X 20IC
  • HD X 20IC
  • FK X 20IC

Mosey to BLOCKS

ALARM #1

  • CFTG w/Block x 20 OYO
  • Lunge w/Block x 20 Each Leg OYO
  • LBC wBlock x 20
  • Karaoke w/Block – 50 yards
  • Incline Merkins x 20 OYO

ALARM #2

  • Shoulder Press w/Block x 20 OYO
  • Squat w/Block x 20 OYO
  • American Hammer w/Block x 20 OYO
  • Run backwards w/Block to original spot
  • Decline Merkins x 20 OYO

ALARM #3

  • Tricep Xs w/Block x 20 OYO
  • Squat Jumps w/Block x 20 OYO
  • Outlaw w/out Block x 20 IC (each direction)
  • Sprint w/Block 50 yards
  • BlockOFire (circle up IC 1-Lap)

Mosey to Jester closest to parking lot (Government St.)

  • Modified Cooper
    • 10 Burpees
    • 10 Squats
    • 10 Merkins

Mosey to Flag

  • Mary
    • Jane Fonda x 20IC (each side)
    • HD x 20IC
    • FK X 20 IC
    • BC X 20 IC
    • FM X 20 IC

COT

  • Countoff
  • Video-Rama
  • Announcement:
    • YHC suggested a 3F that addresses the mission of F3 “to reinvigorate male community leadership” by supporting dads who have decided to stick with their baby’s mother.  This need is through the Women’s Resource Center.  You can read about what they offer for moms here: Earn While You Learn Parenting Classes
      • Women get support from other women but the men have to sit in class with the women.  WRC wants to add a fathers’ support group.  YHC suggest that we provide the men who can meet with these dads 1/week for 1/hour at the WRC office on Sage Ave.  Discussion will include what it takes to be a dad who sticks in there, Godly men characteristics, and fielding any questions they might have about enduring through this pregnancy with their baby’s mamma.
    • Maundy Thursday tonight at 7p @ http://www.wpcmobile.com
    • TClaps to #BarneyFife #GBOTW

Prayer Request

BOM

 

 

Posted on

Truebadour from F3Birmingham

  • When: 02.02.19
  • QIC: Pew
  • The PAX: Sludge, Stretcher, Buckner, Boots, Reboot, Beamer, Moist, Pew

Communication was made to YHC that a guest from @f3birmingham would honor us with a visit.  After hours of chiseling the Wienke from stone, YHC was ready to conjure up TheAtlantis and meet the PAX in the GLOOM.

Conditions: 52 Moist & Cloudy

1 Min Warning

Count-o-Rama

Disclaimer

Mosey to the heart of TheAtlantis for the WarmUp;

  • SSH x 20IC
  • TTT x 20IC
  • ImpWalkers x 20IC
  • WM x 20IC
  • LBAC x 20IC
  • OHC x 20IC

Mosey to greet the blocks

  • Paired up:
    • 100 CFTG OYO / Partner runs to 4th LightPole
    • 100 OHP OYO / Partner runs to 4th LightPole
    • 100 BSquat OYO / Partner runs to 4th LightPole
    • 100 Merkins OYO / Partner runs to 4th LightPole
  • 11’s
    • Dips
    • Box Jumps on picnic table
  • Block Circle
    • 1 Lap Block Merkins

Mosey to Burm

  • 11’s
    • Burpees @ bottom
    • Bear crawl up
    • MC @ top
    • Run Down

Mosey to middle field for Mary

  • BC x 25IC
  • FK x 25IC
  • HD x 25IC
  • JF x 25IC (each side)

Mosey back to Flag

  • COT
  • Video-Rama
  • Announcements
    • SuperBowl Party at PEW’s
      • BYOB
      • 5:30ish
      • PEW&M will provide burgers
      • PAX bring side to share
    • Azalea Run (March)
    • Coffeteria
  • Prayer Request
    • Praying for resistance folks popping off on social media re:Officer Tudor
    • Thanksgiving: Moist friend flying home not 100% but better
    • TClaps to twitterless #Beamer – Posting while DR

BOM