‘Tis an unfortunate thing…

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WARMUP: I’m sure we did something.
THE THANG:
Run to the pull-up bars and grab a cinderblock…
BUY-IN: Bear Crawl down the hill toward the Elem School, then CrawlBear back up.
25 Pull-ups
400M run (up and down the hill twice)
25 4-ct curls
400M
25 burpees (no block)
400M
25 4-ct flutters with press
400M
onto Phase 2…

Mosey to the track with your brick…
1 lap with brick
25 overhead press
1 lap with brick
25 curls
1 lap with brick
25 overhead press
25 curls
No more laps, ran out of time…

ANNOUNCEMENTS: Read your newsletter

COT: So many thoughts about backblasts and about the process I went through on my own to write this one. One day, if you are interested, ask me and I’ll gladly share…
For now, here is the BB.

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Begin with the end in mind

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WARMUP:
Goofballs at variable cadence
Low slow squat
merkins
GTFO – we have work to do

THE THANG:
sprint up the big hill

Mozey on the trail to Harris Street Park w/pain stations:
20 high knees
20 flutters
20 diamond merkins
20 overhead claps
20 jump squats
20 bomb jacks
Some would call this trail “off road” including YHC, but there were some other, wronger opinions expressed by some in the group

at Harris Street Park
Basketball court:
Burpee broad jumps down and back

Benches:
10 each leg Bulgarian split squats
20 dips

Swings:
10 derkins
10 pullups

Rinse, repeat, and roll back up the trail of pain to COT…
…But wait, we made one last stop at the big hill.

Today’s lesson is: begin with the end in mind. We began with hill sprints, and ended with hill sprints to drive the lesson home.

The end of the workout when you are tired is where the real growth happens. We got some today.

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Running … into trees

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It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)

Get off my lawn!

Looks like we made it,

Barry Manilow

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Staying on Brand

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Going into todays WO I was thinking I’d hold off on the merkins and the Burpees. Unfortunately , I couldn’t help myself.

While no pre-run today I did a pre-mosey with the vest and discovered all the other options that this site has. It’s a great place and I encourage PAX all over the fort to make the drive down to Catawba Ridge. It’s well worth it!

Warmup:

Mosey to the band lot where we would sprint every two islands followed by a recover mosey to the next island. We repeated this until the end of the lot.

Circled up near the car line.

15 SSH
10 MNC
3 Burpees
15 Seal Jacks
5 SLOOW Windmills
15 Mountain Climbers

Mosey to the bottom of the hill behind the football field.

2-Minute Drill

Each Pax are to perform:

25 Burpees
50 Jump Squats
75 LBC’s
100 4-CT Flutters
100 Hello Dolly’s
75 LBC’s
50 Jump Squats
25 Burpees

Every 2 minutes though they would be required to run to the next cone do Hand Release Merkins and then continue with the reps of the exercises.
The cones went from the bottom all the way to the top of the hill. Once at the Top of the hill Pax needed to run all the way back to the start stopping at each cone for additional HR merkins.

1 additional wrinkle in this routine is that I had a whistle. Every time I’d blow the whistle I would “audible” to another exercise or a new rep count. For Instance, I upped the HR merkins from 3-5-7 during this workout. In addition, I changed the total burpees from 25 to 35.

Everyone got done with this portion of the workout with about 8 minutes to spare so we ran to the last cone on the top of the hill and did 5 reps of each exercise then ran back down to the bottom of the hill. Doing 3 HR merkins at each cone on the way down and doing 10 HR merkins at the bottom of the hill. With just under 4 minutes left we ran the hill one more time doing 5 burpees and 10 flutter kicks on the way up at each cone.

We timed it so we got back to COT right at 6:00.

Appreciate Cohiba for the call and welcome Voltage all the way from Charleston!

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no gears required

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WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat
THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of the school, 12 kick through merkins, back to the bike racks, 11, 10,… you get it
any who finish starts at 1 burpee and works their way up. Fishstix and Minuteman got to one burpee before time was up
MARY: 60 seconds left on the clock, Minuteman called a 10 count superman with a ripcord pull. Stix called a body destroyer to run out the last few seconds
ANNOUNCEMENTS: 10 year stuff is coming, ready the newsletter
COT:

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One of Those Crazy KB Workouts

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WARMUP:
10 KB Swings
10 Halo’s – 5 in each direction
5 Beakers IC (a Beaker is a Uhaul with an OH press)
Short mosey around the parking lot

THE THANG:
Part 1
Snatches
12-10-8-6-4-2 (reps each hand)
Followed by a lap around the parking lot after each set.

Part 2
100 American (or High) KB swings (means that KB gets above your head.)
100 Russian (regular) KB Swings (eye or torso level)
Every time the KB gets put down, 3 burpees.

MARY: who?

ANNOUNCEMENTS: a lot is going on. Check your newsletters

COT: stays in COT

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Mercy and Grace

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Lead with disclaimer, five core principles.

COP
30 SSH IC
10 Merkins IC
Southern Gentleman, Northern Aggressor
Side Planks
Upward/Downward Dog

WEINKE
Mosey to pull up bars

5 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats
Mosey down to stop sign and back in between rounds

Run up backside of NaFo, stop at cafeteria tables
Partner DORA 1-2-3
50 Derkins, 100 Dips, 150 Step Ups

Keep moving around school to traffic circle

Football Season. Circle Up Downs.
Run Counterclockwise – drop, burpee, jump, clap. Change direction. 10 Rounds.

Mosey back to COT

MARY
LBCs, Gas Pumpers, Body Destroyers

NMM
Lately, I’ve been reading this book called the exemplary husband. The definitions of mercy and grace were given. Though the words are similar in meaning, they are very different.

Mercy means not getting what you deserve. Grace means getting what you don’t deserve.

If God gives us what we don’t deserve freely, and withholds from us what we truly deserve, how should we live our lives? What do we deserve? I can tell you, it’s not very good. Yet God lavishes his grace on us. Think about that as you carry yourself in your concentrica.

Announcements
F3 10 Year + The Final Countdown coming
Shower Curtain Meal Train is up and running.
Get you in a shield lock!!

Prayers/Praises
Our developing children and the phases they face. Let us be intentional fathers who want to love on our children to help them thrive through what they are facing.

Felt good to be back to the old stomping grounds. Thanks Kaiser for letting YHC jump in on short notice.

Punch List out.

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Trail Rucked with hill climbing

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Pre-warmup
3 of us launched at 4:45a for a pre-ruck 1.6 miles
Warmup – None
The Thang:
Trail Rucked with hill climbing
Small Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
Large Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
·
@Airwolf
was cool, calm, and collect as always. He shows and goes.
·
@Dojo
was round house kicking trees down to make new paths. Monday’s are leg day.
@Ölaf
we need more Olaf’s.
·
@Flounder
and
@Triple Lindy
went Bigfoot hunting while we were in the woods. No sightings but we did see a couple of deer.

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Snakes and Arrows

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A group of 7 met at FMHS for the last Laces In workout of August 2022. Here is what they did:

The Thang:

After a brief disclaimer around the shovel flag, we moseyed around the parking lot and ended up in the grassy field by the football stadium for COP

All in Cadence:

SSH x 25, windmill x 15, IW x 25, merkin x 10, LBC x 25, flutter x 25, hello dolly x 25, jumping lunge x 15, squat x 20, Moroccan nightclub x 40 while walking back to parking lot.

Line up at the lot next to a row of empty parking spaces. One by one, shuffle across the parking lot space line, do one burpee at the end of the line, advance to the next line, shuffle across, do one burpee at the end of the line, etc., continue through about 10 spaces. Rinse and repeat with bomb jacks.

Mosey back to the grassy field for modified Jack Webb. In place of merkins/overhead claps, we did V-ups and Freddie Mercuries (1:4 ratio). We did 5, took a short break and completed, 6, 7, an 8 before stopping. Man that was hard! Recover and mosey to the shed across the lot.

Assume People’s chair against the shed. Hold, and one by one, each guy does 3 burpees.

BTTW hold, while one by one down the line, each member of the Pax does a 10 count

Rinse and repeat above.

Line up for an Indian run across the lot to the entrance of parking lot (up/down the hill) and back to the shovel flag.

COT

I have been posting very intermittently lately due to a shoulder injury, and had not Q’d a workout since January of this year. I didn’t feel like I had my ‘A’ game out there today, but I felt I gave the guys their money’s worth. After 10 years, it’s still a blast to get together in the morning, Q a workout, and lead the fine men of F3. I’m looking forward to the next 10 years. Snakes and Arrows is another Rush reference. RIP Neil Peart

Announcements/Prayers/Praises

Read your newsletter. Lot’s going on for The Fort 10 year anniversary

Prayers for our brother Shower Curtain, ST’s friend Joe (cancer) and co-worker Justin (Covid)

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Week 0 Iron PAX challenge

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WARMUP:

15 SSH IC
15 Michael Phelps IC (DH gave us an abridged Michael Phelps bio during this exercise)
5 Windmills IC
15 Mountain Climbers IC

THE THANG:

The COE Sandwich.

COE:
5 rounds
20 Thrusters with Coupon
20 Standard Merkins

Brenton
3 Rounds
100ft Bear Crawl
100FT Burpee Bear Crawl back (3 burpees for every 5 broad jumps)

5 more Rounds of Coe.

Modified version offered Goblet Squats and Incline or Decline Merkins for Coe and a 100 FT mosey/Lungewalk for Brenton with 10 HR merkins at the halfway point

We decided to make it harder than the recommended 3 merkins.

Please remember to submit those times.

As always it was a tough workout but we all better for it. Today’s workout was a combination of 2 hero WOD’s I encourage you all to take the time and read up on it at F3 greenwood.

Until Next time………

Announcements…. Read the newsletter!

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