Tag: 3D

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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Mooning the International Space Station?

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WARMUP:
Run a lap
SSH
Low slow squat
hold bottom of squat
Plank up
10 slide overs in cadence
10 high pulls in cadence
20 flutters with press in cadence

THE THANG:
Segment 1
7s
Snatch
Bulgarians
mode of transport: walk with bell overhead

Segment 2
Dora
Mode of transport: Carry the steel beams with the snake cut into them out and back

Pullovers
Chest press
curls
lunges
Calf raises
Shrugs

We did 2 full rotations through the PAX
Brief pause to watch the International Space Station cruise by. We don’t know if they were looking for the moon, but we made sure one was visible from Snake Pit

0550 Segment 3
10 minute AMRAP 21-15-9
21 flutters (L+R=1)
15 squats
9 skull crushers

MARY:
Stand around and wait for Bushwood to finally show up

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Ruck fartlek

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WARMUP: lap around the parking lot. Each man had opportunity to lead an exercise in cadence.
If memory serves correct it was:
Squats,
Merkins,
Standing penguins,
Imperial walkers
Moroccan night clubs
THE THANG: Fartlek style repeats focusing on keeping feet quiet (meaning less impact and less putting on brakes), keeping head steady, keeping ruck close to body, quick short steps landing on a bent knee vs an outstretched leg. We did over 2 miles worth of speed work. Very proud of the guys for coming out and getting faster. Spare rucks are always available for guys to attempt The manly thing.
MARY: keep core tight during shuffle to reduce chance of injury.
ANNOUNCEMENTS: congratulations to my wonderful M for not killing me for the first 14 years of our marriage.
COT: Grout took us out. Prayers for @shower curtain

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what’s a kettlebell

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WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)

THE THANG:
perform 20 reps of exercise then run 100yds before performing next set

5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls

MARY:
Death by Kettlebell

set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires

Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps

chest press: 15, 20, 25, 30, max

ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter

COT: gotta be there

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ClimbTheRope

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Flounder was MIA this morning and was missed. WARMUP:we prerucked down to the elementary school to offer some prayers for a safe school year. Then we took a ruck around the block.
THE THANG: standard low slow squats, some weighted and slick merkins,
MARY: we did a few big boy sit-ups. Also brought back a new ab exercise learned from the San Antonio Nantan called climb the rope. Happy to give a demonstration in the gloom. We also did some standing penguins.
ANNOUNCEMENTS: read your newsletter
COT: Fishsticks took us out.

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