21 Men Post and Endure The Switchback

F3 Birmingham’s largest turnout yet on a sunny Thursday morning…

Warm-up
Around the shovel flag….
40 IC SSH
15 IC Merkins
25 IC Prisoner Squats
30 IC Flutter Kicks
30 IC Ray Lewis
25 LBCs OYO
DIAMOND MERKINS OYO – TO EXHAUSTION  (YHC’s new favorite)

The Thang
Indian Run – 2 Groups (starting 20 seconds apart), single-column, 600 meter run of the figure 8

THE SWITCHBACK
At the Amp and starting a the end of the first row of seating, we bear crawled ALONG THE NARROW STONE SEAT (not in the wider grass walkway / burr minefield) to the end of first row, up to the second row and back and forth to the top – like a switchback road.  What made this more challenging is that we intentionally tackled it single file as a PAX of 21.  This meant that you could only go as fast as the men in front of you were moving, which prolonged the amount of time in the bear crawl position.  PAX instructed to SSH at the top while waiting for the six.  Weinke had “rinse and repeat?” written next, but one trip on The Switchback was enough for this day.

Decline Merkins before leaving the Amp, as we can’t pass up the opportunity to use the stage wall for work.

CORNERS

  • From the first cone – lunges to the next cone – 15 OYO merkins on arrival
  • Karaoke to the next cone – 25 LBCs OYO on arrival
  • Low walk (duck walk) to the next cone – 15 OYO merkins on arrival
  • Karaoke to the next cone – something….on arrival
  • Sprint past a cone to the far cone – 20 prisoner squats (I think) on arrival

REPEAT OF INDIAN RUN

Around the shovel flag….

Schilling and Marion Barry each called out an IC exercise.

COT

Welcome to FNG Bird Dog.  We are pleased to have him.  Thank you to Schilling and Marion Barry who have stepped up and are co-Qing on Tuesday.  If you are following Twitter you already know a beat-down by Banjo (who flew in from F3 Cary Apex in NC) is planned for 0700 on Saturday.  As for YHC, The Switchback made it a tough workout.  Thank you to everyone who came out to get better on this day.

See you in the gloom,

Barney Fife

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