“Better work hard or you might as well quit”

TOO HYPE

Mosey to JT Park

SSH x25 IC

Imperial Walkers x25 IC

 

CAN’T TOUCH THIS

Circuit style workout that included:

Dips

LBCs

Burpullups

Shoulder taps

Big Boy Sit-ups

More Burpullups

Air Squats

Rows

Prayer Squat

Gotta have more Burpullups!

Jumping Lunges

Merkins

Flutter kicks

 

HAMMER TIME

Played the pop classic tune “U Can’t Touch This” on a vintage Bluetooth speaker for the PAX.

When the rap legend said “U Can’t Touch This” PAX completed Big Boy Sit Ups.

When he instructed us to “break it down” we took a quick break until he let us know break was over by stating “Stop – Hammer Time”.

For the remainder of the song, as you may have already guessed, it was, in fact, Hammer Time. American Hammers were done by the PAX to the beat. Or maybe not exactly to the beat. But they were done continuously.

 

13 PAX concluded the workout with COT and Name-o-Rama.

Welcome FNG Swisher!

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”

The Pack – 6/22/18 – The Easy Thing (?)

10 PAX met up on a beautiful Friday morning to do what was described as the easy thing.  Welcome FNG Prince.

WARMUP

Imperial Walkers x 20

SSH x 20

Ray Lewis x 20

Merkins x 20

LBC x 20

Arm Circles x 20

Thors x 10

Indian Run until all had their turn

THE EASY THING

Just a simple lap around the playground, stopping at 5 stations for exercises along the way and sprinting in between stations.  What were the stations you ask?  Just basic stuff here:

  1.  Merkins x 30
  2.  Sit ups x 30
  3.  Merkins x 30
  4.  Burpees x 10
  5.  Pull ups x 15

Rinse and repeat until time runs out.

Concluded with COT, Devotion.

 

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

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!

The Snake (and a word on 2nd F)

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

2-10-2018 Sparrow’s Insecticide

What doesn’t kill you can kill your friends.

Welcome Dilbert.

Disclaimer: don’t hurt yourself.

2018-02-10 07.34.39

All Gone Pest Control

Warmup

20 reps of each of these:
The first exercise is: Side Straddle Hop. 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, Ray Lewis Starting Position. Move. In Cadence.
The next exercise is, The Merkin Starting Position. Move. In Cadence. down up on my command
The next exercise is, Big Boy Sit-ups on your own
The next exercise is, The 21 (21 side straddle hops with a silent count. Hands need to slap on your sides in unison on the last count, or there’s punishment).
The next exercise is, 10 Burpees on your own, since the Q finished late on the 21.
The next exercise is, The Sparrow (Big boy sit up but come all the way up so that your arms can wrap your knees) Starting Position. Move. In Cadence. (Down up on my command)
The next exercise is, Crab cakes Starting Position. Move. On your own.
The next exercise is, Werewolf (just 10)- Start in a plank, downward dog to face up at the moon. Similar to dive bomber.

The next exercise is, Groiner – start in a plank, lunge up so that your legs are outside and even with your hands, then lunge back.

Mosey two laps. Talkers in the front, non-talkers in the back

Form two lines:

Indian Lunge Weave – spread out in a long line and lunge to the other side of the park. The last person in line (the indian) runs toward the front, but weaves through the PAX like cones.

Tunnel of Love (worm in the dirt style)
Bridge of Hate (crowd surfing)

Insecticide
Dying Cockroach (20) (lie on back touch opposing hand to knees
Jimmy Cricket (10)(four limb pop-up merkin.)
Dying Cockroach (20)
Jimmy Cricket (10)
Jimmy Cricket (5)

Crab vs bear teams (soccer or Braveheart)

Whamo lung walk – On Pax throws a frisbee and everyone sprints in that direction. When it lands, everyone lunge walks until you get to the frisbee. Repeat.

Amphitheater

The next exercise is, The Dip (20) Starting Position. Move. In cadence, down up on my command
The next exercise is, Decline pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (15) Starting Position. Move. In cadence, down up on my command

The next exercise is, Declined pushups (10) Starting Position. Move. In cadence, down up on my command
The next exercise is, The Dip (10) Starting Position. Move. In cadence, down up on my command

Ask the PAX to pick one. They picked:
Duck Joust (knock each other over from a duck walk position)

Dora: You do Merkins while your partner runs, then switch 100 pushups total.
Marine Merkin Circle: Your feet on the next guys back. Form a circle or a line.

The Jack Web (5)
40 Flutter Kicks

Squirkin (partnered decline merkin + Squat).

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

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.

Ping’s Rain and Pain – 12/20/2017

8 PAX braved the downpour for some pain sprints at Gloom Mountian

Warm Up
SSH x 30
Willie Mays x 20
Imperial Walkers x 15
Ray Lewis x 20
Little Baby Arm Circles x 15 front and back

Indian run around the parking lot

Sprint workout
Do workout x 10 then sprint across parking lot. Repeat until 50 reps completed.
1. Merkins
2. Burpees
3. Big Boy Sit Ups
4. Shoulder Taps (in cadence)
5. LBC’s (x20 instead of 10 to 100)
6. Sprints until Q says stop

Cool Down
Plank Workout to “A Spoonful of Sugar”
Sunrise Stretch