3 Evolutions of Hurt

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PAX were encouraged to add an extra 10-15 pounds to their rucks for this week’s version of intense ruck training. Right after a quick disclaimer it was explained that the reason for the added weight was to prepare for the reality of GORUCK event. Rucks never weigh 20 or 30 pounds at an event. They start there and go up with the weight of gear, food, and water. So why train with less than you are going to shoulder when it comes time to face the challenge?

Unfortunately only 3 PAX carried the added weight this week, so hopefully the message sank in. And the added heckling from Cheddah for those not increasing weight probably didn’t hurt either.

WARMUP:
SSH X25
Merkins (slick) X10
That’s all…..

THE THANG:
Evolution 1:
Ruck to the top of the parking lot, drop the sandbags and ruck to the other end of the lot. We had the full length of the soccer field fence on our left side.

– Bear crawl 3 parking spots, complete 1 merkin
– Bear crawl 3 parking spots, complete 2 merkins
– Continue the series until the end of the spaces and 10 merkins was reached.

Collect the sandbags and complete a ruck around the big loop.

Evolution 2:
Drop the sandbags at the end of the parking lot on the same section we bear crawled. Walk down to the half way point and drop our rucks.

Ladder with 10 on one end and 1 on the other.
– Curls with the ruck
– Bent over rows with the sandbag
– Run between ~50yds

Collect all the gear and complete another big loop.

Evolution 3:
Pretty simple and terrible. Starting at one end of the stretch we were working on and moving the full length of the fence.

Toss the sandbag and complete a Man Maker until you reach the end.

MARY:
Went around the group calling exercises. From memory, we had LBCs, Big Boys, Box Cutters, Freddy Mercuries, and at least one more I can’t remember.

ANNOUNCEMENTS:
9/11 WOD at NAFO this Saturday at 0630. Bring a ruck and sandbag

COT:
Spocket is doing some great things with this AO!! I appreciate the opportunity to be a part of it.

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Off Brand Biscuit

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WARMUP:
Run to Doby’s Bridge Elementary – take the long way

THE THANG:
teacher parking lot is the fast loop
around the school is a slow loop
most did 3ish, some did 4
meet where the cafeteria folks park for the pacer test. If you’re out during the pacer test, take the short loop. When cafeteria worker rolls in, it’s time for us to leave. We got to 38 rounds of the pacer test: Maximus, LTrain, and YHC were left standing.

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Bricklayers convention

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WARMUP: 10x ssh, windmills, imp walks
THE THANG: there were 2 stations set up at opposite ends of the school, each with 6 assignments to complete, for example assignment 1 = 25 squats and 20 mike tysons, assignment 2 = 60 lbcs, etc.

Pax picked one station to complete assignment 1 and ran back to the middle to take a free throw. If they made it, they ran a lap around the track and proceeded to the other station to complete assignment 1 there, but if they missed, they did 10 derkens before doing their lap and going to the next station.

Pax alternated stations doing the next assignment each time with the free throw/lap/maybe derkens (probably derkens) after each assignment

Fun was had by all
MARY: nope
ANNOUNCEMENTS: yup
COT: prayers for career discernment and safety at our schools

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Heart Attack Hill

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Heart Attack Hill

On the way to heart attack hill, drop and
do 10 merkins at each crosswalk/intersection.

Sevens
CDD’s, Dips
Quadzilla for the second round
Big Boys, Leg Raises

On the way back, do 10 squats in like fashion

COT
Prayers/Praises
Spectre’s 2.0 – Jedediah (Jed) – congenital heart defect – surgery in about 6 months – 2.5 years old
Maximus’ family – heaviness of current situation.
Those in the path of Hurricane Idalia
Prayers that our memories of God helping us through hard times continues to strengthen our faith as more hard times abound.

Pleasure as always.

Punch List out.

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IronPax ’23 Week 0

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IT’S IRON PAX SEASON!!!! Week 0 was a great reminder of what’s expected and how hard you will be pushed this month.

Week 0 was in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
Aside from serving his country, Mr. Wieneke was a renowned track and field coach in the US. He coached the US Junior National Team. He was the head coach at the University of Illinois from 1967 until his retirement after the 2002-2003 season. Wieneke was a nine0time NCAA District IV Coach of the year, was named the NCAA National Indoor Track and Field Coach of the Year in 1987 and garnered three Big Ten Outdoor Coach of the Year. He has been inducted into numerous different Halls of Fame, among them are the US Track and Field and Cross Country and University of Illinois Athletic Halls of Fame.
Behind the numbers
800 meters was his best event. He coached 11 different student-athletes to 27 Big Ten titles in this event
13 reps for the warm-up exercises represents the number of Big Ten Conference Championships his teams won
5 warm-up exercises represent 1 for each Olympic athlete that he coached
7 different exercises and the 8 burpees after each exercise represent the date he passed away – 7/8/2021
Format
Complete the workout for time
Need a 400-meter track or path marked out
Coupon is needed for this workout
Start the timer when the warm-up starts.
The Thang
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run

The encouragement that happened throughout the workout was top notch. While this was terrible, we all finished. Seeing the list of things that has to get done, is daunting, we all made it to the other side. Don’t let the daunting task stop you in your tracks. You can preserver and overcome.

Great job gents!

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Football!!!! (Or something like it…)

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Nice Cool(ish) morning here at the Stockade.
So typically my Q’s involve a lot of running, merkins, and of course Burpees. Today though, I was looking forward to Week 0 of College Football and wanted to do something a little different. So myself and my fellow pax did a F3 inspired football Combine.

Brief run to the parking lot of Grace church where I had some cones laid out and some plans to push the Pax but have some fun.

Warmup:

SSH: 43 IC (for Troy Polamalu)
Windmills : 7 IC (For Big Ben the QB not the Clock)
Plank Jacks: 14 IC (for the last Super bowl won by the “Super Steelers” )
LBC’s 32 IC ( For PSU and Steeler Star Franco Harris)

Round 1: 2:00 of Jump Squats
Recovery Lap
Round 2: 2:00 of Merkins (first minute was all hand-release second minute was traditional)
Recovery Lap
Round 3 : 20 Yrd Broad Jump
Recovery Lap
Round 4: 20 Yrd Shuttle Run
Recovery Lap
Round 5: “Hands Drill” We partnered up and played catch with a football while the rest of the Pax would run a lap. Switched out until everyone got a turn.

Round 6: The reason we all were here. The 40 yrd Dash!

The times were unofficial but still proud to say we have some burners here in the Fort:

Italian Job : 4.37
Slow Jams 4.57
Half Shell: 4.52
Skipper: 4.50
Grassy Knoll: 4.49
FishTix: 4.44
YHC: 3.2 (world record)   Again….I said it was unofficial.

After the dash we divided up into 2 teams with YHC as the full time QB. Team Fishtix defeated Team Slow Jams 1-0. My QB rating was sub 70 but I had 1 TD with 1 INT.  

Some takeaways:

I should get a brighter ball
Italian Job is as quick as a hiccup.
Half Shell is an offensive genius. (just didn’t have a QB who could execute)
Skipper has really good hands (especially considering that no one could really see the ball)
Being QB is hard.

Fishtix was the MVP with the game sealing INT.  His trophy and the team championship rings are pending.

Today’s workout was not a traditional workout. There were no coupons (well other than the football), no miles and no pearls on a string. That said, the fellowship was outstanding, we did get some exercise in and the best part nobody tore a hamstring.

Thanks to all that came out. Appreciate any opportunity to lead.

All the best!

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Dance Naked Reboot

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Eight boot campers met at Pleasant Knoll Middle for a great start to Tuesday morning. Here is what they did:

THE THANG:
Mosey out of the COT and circle up at the cement pad by the teacher’s smoking lounge for COP: All in cadence:
SSX x 20, merkin x 10, windmill x 10, cherry picker x 10, little/big arm circles x 20ea and both directions, IW x 15, mountain climber x 15 hold/6″ hold/honeymooner/downward dog/6″/L/R arm/leg high/6″ hold, Freddie Merc x 15

Mosey to the parking lot and line up facing the cement island.

1. Bearcrawl to the island, 10 merkins, return to the start
2. Lungewalk to the island, 10 squats, return.
3. Powerskip to the island, 10 bombjacks, return.
4. Inchworm to the island, 10 merkins
5. Pick partner (someone you don’t know well), walk to the island and get to know them better. At the island, do 10 partner merkins (hand slap), walk back to the start.

Mosey to the walking bridge for Jacob’s ladder. Run to the end of the bridge and do 1-5 burpees, run back. (5 reps total)

Walk to the school building for 2 rounds of People’s Chair (60 sec hold). The pax were encouraged to sit at a 90 degree angle.

MARY: Flutter x 10, Box cutter x 10, Pretzel crunch x 10, Superman x 3

NAKED MAN MOLESKIN:
Good mumble chatter today by the Pax. Twister started it during the opening SSH’s when he noticed a small fenced-in area with a chair placed in it. What purpose did it serve? (time out chair?, teacher’s smoking lounge?)
Today’s workout was one I pulled from the archives (08/01/2019) and executed almost identically. Noteworthy of that workout was when I asked the pax to take a few minutes and get to know someone new in the group. I took that cue from C-Span who did something similar years before at WEP. It’s a neat way to make a connection with the guys you see in the gloom, but may not know very well.

COT: Barry Manilow joined us at COT following his 6 mile run.
Good to have you with us, brother! We prayed for ST’s mom and longtime friend John with terminal cancer. Prayers also for Dixie’s 5 yr old niece whose body started rejecting a donated kidney

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Is eight enough for a party… it was today at Block Party

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8 at Block Party for some time in all three Fs… The humidity was @ 100% and even though water wasn’t falling from the sky there were plenty of sweat puddles!

Mosey to the top of the hill for Warmup

  • SSH (25)
  • Imperial Walkers (15)
  • Windmills (10)

Mosey to the bottom of the hill for suicides x2 (even though Dark Helmet wanted to do another round)

  • Start with 10 burpees
  • 1/3 up hill running backwards
  • 2/3 up the hill running with side-shuffle
  • 3/3 (all the way) up the hill sprinting

Mosey back up the hill to the wall pair up

  • Wall up/ muscle ups with a 50 LBC as the timer x3 rounds
  • Wall Sit with 20 merkins down the line

Mosey to step wall in the court yard

  • Round 1 – 20 step ups, 20 dips, 20 derkins
  • Round 2 – 30 step ups, Max (or 60) dips, Max (or 30) derkins
  • Round 3 – 10 step ups, 10 dips, 10 derkins

Back to COT for 4 minutes of Mary.  It was a pleasure to lead, thank you for the opportunity.

CH out.

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