The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: Cool crisp morning at The Jones with the sprinklers on.
FNGs: Houdini, Nate Johnson
Called an audible for today’s workout after finding out on Thursday that a former football teammate and Citadel brother passed away.
#30 Mike “Trez” Jackson (Father, Friend, Army Ranger, Citadel Grad, Teammate) left a legacy of having a great attitude no matter what situation he faced. The goal of this workout was to emulate that attitude no matter how tough the workout got! And the Pax did that and more!
The pax went through a series of football drills with reps of 30 to honor Trez!
COP: LBAC forward & reverse 30-60 seconds OYO / TTT IC 10x’s / DQ IC 10’s
10 Up-downs between each warmup exercise for a total of 30 Up-downs OQ.
3 sets of Stadiums to get the legs loosened up.
Drill – Football Mirror Drills 30 Seconds x3 – Pax started chopping their feet in place and mirrored Q moving left to right and hitting the ground.
Trez was a defensive back. As a defensive back it’s important to be able to move and react to your opponent.
Drill – 30 yard Karioki, 50 yeard Backpedal, 30 yard Karioki, 50 yard Sprint – Pax started on goal line to start karioki. Once they got to 30-yard line they backpedaled from one sideline to the other then completed another 30 yards of karioki then sprinted from one sideline to the next.
Having loose hips is vital to being able to change direction in football and as a defensive back being able to smoothly backpedal was a key to success.
Drill – Huddle Up & 30 Yard Route Tree And Touchdown – Pax ran 4 basic football routes, simulated catching the ball and finished by turning upfield and sprinting across the goal line then jogging back to the huddle. 60+ yards of running each time.
Routes Ran: Quick Slant (2), 10-yard button hook (4), 15-yard post (8) and 10-yard out route (5).
Prior to running each route the Pax huddled up as a group and did 5 group squats for a total of 30 squats.
Mosey over to the block pile where each man grabbed a cinderblock.
3 Sets of stadiums with blocks. Mosey back to the football field.
Drill- Blocking Drill with Cynder Blocks 3x’s – Pax get their feet chopping and on command pressed cinderblock out like they were blocking someone holding for a minimum of 10 seconds.
Drill- 30 Yard Blockicides – Starting at goal line you do 1 Blockee, Lunge 10 yards do one blockee, turnaround and bear-crawl back to goal line with your block. Repeat this to the 20 and 30 yard line. Increasing the number of blockees each time ( 2 at the 20 yardline, 3 at the 30 yardline).
This drill was a game changer! Members of the Pax that ran before regretted it and members that thought about running afterward decided not to do so. Q was going to call an audible and have pax sprint last 30 yards, instead of bear-crawling but decided to finish.
Drill- Goal Post Pull-Ups & Cross – 3 Pull Ups then make your way across goal post and end with 3 pull-ups. (Modified: 10 Pull-ups on each end of the goal post) Click to see what it looked like minus the pull-ups
Considered calling another audible on this drill due to 2 things.
#1 Concern that the Pax would tear down the goal post. And since F3 does not exist on paper the rec department would not have anyone to send the bill to.
#2 Underestimating the will and determination to get the drill done!
Glad we went forward with it because the men crushed it. We worked together to make sure everyone completed the drill. Couldn’t be prouder of all the men.
Stow blocks 80 yards- CUSAK
Mary: Partner Up!
-Alternating Stand-Ups OYO- 15 reps each – Help your partner off the ground 15 times alternating never letting the partner’s hand go.
In football and in life you will be knocked down a lot. Having someone there to help you get back up can mean everything. (Note: Q almost splash merloted during this.)
WWI Mountain Climbers OYO– 15 each total of 30 – One partner is on 6 doing WW1 situps, while other partner is holding his feet down and doing mountain climbers until partner is done.
30 Plank Partner Punches OYO
Group Squat OQ 30 for Trez
Namerama: Chum, Prius (Respect), Sakrete, Houdini, Joystick, High Stick, Grits (Respect), Quaker (Respect), Yo Adrian (Respect), Greenbags
Pledge, COT, Announcements
Devo: Reinforced the power of having a great attitude. Trez will always be known for that. Life is 10% what happens to you and 90% how you react to it.
Moleskin: This was a tough workout and the Pax executed it beautifully today. They helped honor Trez by giving their all while having a great attitude.
Mumble Chatter Shatterer Exercises from today: Minus the warmup…All of them!!! Seriously, mumble chatter consisted mainly between exercises but here are the top 3 IMO –
#1 30 Yard Blockicides
#2 30 Second Blocking Drills
#3 Alternating Partner Ups (Mary)
Leadership Lesson – Don’t underestimate what your team is willing to do. Men are here to be challenged. If they wanted easy they would have stayed at home. Even if they are unable to do it as you draw it up they will give their best and their brothers will help them finish the drill. Looking at several of the exercises I was initially concerned that the men wouldn’t want to attempt them but they proved my concerns wrong! They all inspired me today.