Tammy Wynette & The Tunnel of Love- 8/22/18

Question – Is it possible to do an F3 workout with SSH’s and Merkins.

Answer – When Tammy and the Tunnel of Love show up then yes.

13 PAX and two FNG’s (Vince and VooDoo) were blessed to have perfect beat down weather.  As mentioned above, Tammy Wynette made another appearance while we got to experience the Carolina Dry Dock Tunnel of Love.  I’d be selling you short if I didn’t mention we did three routines of Lt. Dan.  The exercise that doesn’t hurt until 36 hours later when you six and quads are burnt out.

Oscar really does look like Oscar (Office Space)

Warm Up

  • Imperial Walkers – 25
  • Sumo Squats – 25
  • Frankensteins – 25
  • Star Plank – 25
  • Plank Jacks – 25
  • Shoulder Taps – 25
  • Flutter Kicks – 20
  • Mosey around track (1)

Tammy Wynette

  • PAX 1 – 10 Big Boy Sit Ups while PAX 2 does 15 Squats
  • Rotate till each PAX performs 100 Big Boy Sit Ups and 150 Squats

Carolina Dry Dock Tunnel of Love

  • PAX line up shoulder to shoulder then get in Carolina Dry Dock position
  • PAX 1 does 20 Carolina Dry Docks then Seal Crawls (no legs) through the tunnel to the end
  • Rinse and Repeat until all PAX have performed the exercise and crawl

Lt. Dan

  • PAX line up side-by-side then do Lt. Dan for 50 yards
  • Run backwards to the starting line
  • Rinse and repeat for a total of three reps


  • Superman
  • First PAX to touch their arms or legs to ground had to do 10 Burpees
    • Congratulations Guy and Trike

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

Cover Your Six – Gloom Mountain – 7/23/2018

16 PAX posted for a cadence, count, and cover your six tutorial.

Warm Up

SSHx 30 in cadence

Willie Mays x 15 in cadence

Ray Lewis x 25 in cadence

LBC’s x 50

The Six

Mosey to Simmons and back to

Gloom Mountain making sure to go back for the 6

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Gloom Mountain x 5 – first finishers go back and get the 6’s and finish with them

Side shoulder raises x 30 in cadence

Front shoulder raises x 30 in cadence 

Merkins x 25

Flutter Kicks x 25 in cadence

Sumo Squats x 35

LBC’s x 50

Merkins x 25

Beer crawl gloom mountain

Burpee waterfall (3 Burpees)

Plank to “for the first time in forever”

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

Gloom Mountain – 6/11/2018 – Spider-Man

19 PAX posted at Gloom Mountain for a Spider-Man Dora.  Welcome FNG’s Tumbler & Chubbs

Warm Up

SSH x 30 in cadence

Merkins x 20 

Willie Mays x 20 in cadence

Michael Phelps x 10 in cadence 

Merkins x 20

Squats x 40

Merkins x 20

Mosey to the track

1 mile Indian Run

Mosey to basketball courts and partner up

Spider-Man Dora

100 Merkins

150 Squats

Bear Crawl Dora

200 LBC’s

Burpee-Hops Dora

50 Merkins

sprint up and down Gloom Mountain

10 merkins and 20 LBC’s 

Plank to “you’ll be in my heart”

5 merkins 

Sunrise Stretch 

BEARy good Monday – 5/14/2018

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

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

The Pack Getting Schooled

We have been working out at this site for over 7 months, but this is only our 2nd workout as official F3 AO.  The standard is to workout, then go over a short devotional and discuss.  In saying this, we did the standard, but I left off Name-o-Rama and didn’t get a picture.  I knew this BB was a must or what we did this AM didn’t even happen, at least to the F3 Nation.  The Pack knows it went down and pain was handed out like candy on Halloween.

Recess (Warm UP)

SSH – IC, Imperial Walker – IC, Ray Lewis’ – IC, Merkins – 25 OYO, Mountain Climbers – IC, LBCs – 50 OYO, LAC – IC

The Lesson

4 Corners of School

1st Corner – 15 Diamond Merkins – Lunges to 2nd corner

2nd Corner – Minute+ wall sits then different Pax members gave us a 10 second count down, the Mississippi 10 count was no joke (thanks The Donald) – Mosey to corner 3.

3rd Corner – Merkins IC – Pax members took turns taking charge – Mayhem, Crutch, The Donald. Each made it a Merkinathon!  – Sprint to corner 4 back down to Corner 3 and back to Corner 4.

4th Corner – 20 Big boy sit-ups OYO – Mosey to the stairs

Stairs – Each member had to hit the stairs twice.  The Pax took turns mixing up workouts every 2 members.  Let’s just say the Jane Fonda wasn’t accepted as offering a solid F3 image.

Rinse and Repeat 3X

The Exam

I asked Crutch if he wanted to ensure the lessons were taught at a high level and end the morn.  He obliged by testing our skills that weren’t in the previous lessons.  Remember those teachers?  His idea of fun:

10 burpees sprint the parking lot then 20 squats – Rinse and Repeat while going down by numbers of 2.  We made it to 4 burpees before having to meet for the circle of trust.

Did we pass?  It looks like we have to finish the Exam, so until next time!!


Circle of Trust

Best part of the morning.  At this location, we share a short devotion and have discussion.  Great time to share life and learn more about your brothers.  Great message today from multiple guys.  Guy laid down some true wisdom on his first visit to ThePack (much appreciated). Yes, he brought F3 Birmingham’s mascot Duke.  We ended in prayer.

I’ll have pictures for next beat down!

Partner Pain – The Forum – 4/17/2018

18 PAX posted for some partner pain with Ping

Warm Up

SSH x 30

Ray Lewis x 30

Willie Mays x 20

Merlin’s x 30

Burpees x 15


2 Lap Indian Run

Finish at press box

2 PAX partner up for workout

2 PAX run half lap from press box back to press box

Rotate runners and other PAX do exercises during runs

  1. Merkins
  2. Squats
  3. LBC’s
  4. Dips
  5. Step Ups
  6. Big Boy Sit Ups
  7. Incline Merkins 
  8. Burpees
  9. Flutter Kicks

Cool Down

Plank to “We Know The Way”

Sunrise Stretch

No Theme

Gloom Mountain, Hoover, Febuary 21

No Theme today; just work.  10 PAX gathered in humid 68 degree February air.  An anticipated FNG (that some of you met in the parking lot after the Braveheart Race) no-showed.  However, he actually did post today, at Gwin….at 5:30 p.m.  True story.

IC Prisoner Squats
IC Ray Lewis
IC Imperial Walkers
SC Slow Merkins 1-2-3 Count
IC Hello Dolly
IC Shoulder Taps
SC The Sparrow (this became a “thing” quickly)
10 Squat Jumps OYO

Double Lap Indian Run passing a soccer ball (that’s just a warm up for something Franklin has planned for Monday)

Bear Crawl up Gloom Hollow with new twist: burpee for the 6 at the bottom
Lunge up Gloom Hollow: big boy sit ups for the 6 at the bottom

At the benches…
Alternating sets of dips and decline merkins. I heard plenty of groaning during this.

At the bottom of the school bus parking lot (down past the tennis courts)…
Altogether sprint to the top. At the top we did some stuff. Rinse and repeat 3x.

I had some more, but looked forward to getting back to circle near the flag for a little PAX CHOICE to wrap it up.

Announcements, namo-rama, Guy prayed us out.

A reminder to PAX at announcement time: FNG naming rights & responsibility belongs to that workout’s Q.  Asking for suggestions is perfectly acceptable. However, the Q calls it. This also means that if a guy gets a humdrum nickname, the Q bears full responsibility for it. So think hard and be creative.


Fife out.



The New Stuff – The Forum – 2/20/2018

18 PAX, including 1 FNG (Gitmo), posted at The Forum to try something new.

Warm Up
SSH x 30
Willis Mays x 20
Little Baby Arm Circles x 15 front and back
LBC’s x 40

The New Stuff
Mosey to the track

1 Lap
10 Pull Ups
10 Dips
10 x Bobby Hurley

1 Lap
10 Pull Ups
10 Dips
10 Cheerleaders

1 Lap
Burnout Pull Ups
Burnout Dips
20 E2K

1 Lap to the parking lot
20 x Captain Thor

Fire Drill x 10

Plank to “A Whole New World”

Sunrise Stretch