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!

Cone Drills – February 3, 2018

36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Jack Webbs – 10
  • Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Cone Drills

Set 1

  • 1st Cone – Start Run
  • 2nd Cone – 10 Merkins then run to next cone
  • 3rd Cone – 10 Merkins then run to next cone
  • 4th Cone – 10 Merkins then run to next cone
  • 5th Cone – 10 Merkins then run back next cone
  • 4th Cone – 10 Merkins then run back 4th cone
  • 3rd Cone – 10 Merkins then run back 3rd cone
  • 2nd Cone – 10 Merkins then run back 2nd cone
  • 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

  • 1st Cone – Start Run
  • 2nd Cone – 10 Big Boy Sit Ups then run to next cone
  • 3rd Cone – 10 Big Boy Sit Ups then run to next cone
  • 4th Cone – 10 Big Boy Sit Ups then run to next cone
  • 5th Cone – 10 Big Boy Sit Ups then run back next cone
  • 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
  • 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
  • 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
  • 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

  • 1st Cone – Start Run
  • 2nd Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Bear Crawl to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Bear Crawl to first cone
  • 1st Cone – Backwards Plank

Set 4

  • 1st Cone – Start Run
  • 2nd Cone – 10 Jumping Lunges then run to next cone
  • 3rd Cone – 10 Jumping Lunges then run to next cone
  • 4th Cone – 10 Jumping Lunges then run to next cone
  • 5th Cone – 10 Jumping Lunges then run back next cone
  • 4th Cone – 10 Jumping Lunges then run back 4th cone
  • 3rd Cone – 10 Jumping Lunges then run back 3rd cone
  • 2nd Cone – 10 Jumping Lunges then run back 2nd cone
  • 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

  • 1st Cone – Start Run
  • 2nd Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 5th cone
  • 5th Cone – Run to 4th cone
  • 4th Cone – Crab Walk to 3rd cone
  • 3rd Cone – Run to 2nd cone
  • 2nd Cone – Crab Walk to first cone
  • 1st Cone – Backwards Plank

Set 6

  • 1st Cone – Start Run
  • 2nd Cone – 25 Raise the Roof then run to next cone
  • 3rd Cone – 25 Raise the Roof then run to next cone
  • 4th Cone – 25 Raise the Roof then run to next cone
  • 5th Cone – 25 Raise the Roof then run back next cone
  • 4th Cone – 25 Raise the Roof then run back 4th cone
  • 3rd Cone – 25 Raise the Roof then run back 3rd cone
  • 2nd Cone – 25 Raise the Roof then run back 2nd cone
  • 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

  • 1st Cone – Start Run
  • 2nd Cone – 10 Makhtar N’Diayes then run to next cone
  • 3rd Cone – 10 Makhtar N’Diayes then run to next cone
  • 4th Cone – 10 Makhtar N’Diayes then run to next cone
  • 5th Cone – 10 Makhtar N’Diayes then run back next cone
  • 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
  • 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
  • 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
  • 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

  • Dips – 30
  • Flutter Kicks – 42

Grand Finale

  • Burpees – 5
  • Modified Merkins – 10

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

4th of July weekend KICKOFF/Sloshfest

After the Thursday beatdown by Grundl and moving 18million boxes up and down stairs inside new b’ham house, YHC was ready to kick off the weekend and limber back up in the gloom of The Vulcan.  Holiday weekend and all, expected limited PAX turnout but, oh to my delight, 22 PAX (including 3 FNGs) answered the call and posted to GET BETTER.  Rain for the last 72 straight hours made The Vulcan a quagmire slopfest….perfect conditions for getting better.  Little did YHC know, photo/video crew is on site to take footage of F3 Birmingham.  No easy day today!  Exchanged pleasantries and away we go!

The THANG:
SSHs x 30
Squats x 30
Find a mud puddle, get in it
DiveBombers (4 count) x 15
LBCs x 30
Merkins x 30
Flutter Kicks (4 count) x 30
Indian Run up hill and down to downtown Homewood.
Find a park bench
Dips x 30
Situps x 30
Close grip Merks x 25
Flutter Kicks (4ct) x 20
Mosey to hill
Hill gasser (70 yds), alternating groups x 5
Gassers lived up to their name for this group of PAX but Namaste (ANIMAL) still fit in some Merks between sprints
Back to park benches
Dips x 30
LBCs x 30
Dive Bombers (4ct) x 25
Flutter Kicks (4ct) x 20
Hand release Merks x 20
Indian Run back to Central Park
Shovel flags 50yds apart
Alternating groups, 50yd sprints (x6).  Starting on your back, roll over and go!
Circle Up
Dive Bombers (4ct) x 20
Flutter Kicks x 30 (arm extension)
Merkin waterfall to close it out
Great display by F3 Birmingham today.  Many PAX delayed their vacation time to post this morning in the GLOOM and that’s what we want.  Great work by FNGs (Bullseye, Bronze, and Guv) today, and welcome to THE SHOW!  Bring your friends (FNGs) out, Birmingham men!  This group is growing and will do amazing things in this city!
YHC,
SCAM