Tag: Beaker

Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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IronPax Pep- The Wheel of Misfortune

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WARMUP: Instructions and pick up Cindy
THE THANG: The Wheel of Misfortune
In a throwback IronPax workout from 2020, we did the Wheel of Misfortune. 43 minutes of AMRAP.
Start with a 400 meter run
Pick up your block, do 10 Thrusters
Rifle carry the block 25 yds. to the 1st of 6 stations. They included: Decline Merkins, Blockees/Man Makers, Squats with the block on your back, Kettle Bell Swings, Chest Press and Cross Arm Block Raises.
In between each station, Rifle carry back to the light pole and do 10 Thrusters.
Each round consisted of 210 reps.
Most completed 2 rounds. Some more, some less.
ANNOUNCEMENTS: Sign-up for IronPax, Ft. Mill Care Center still needs items. Get ready for Tour de Fort for the 10 year.
COT: Prayers for kids/teachers/parents as school starts back. Prayers for @Slapshot as he visits PA and his 102 yr old grandmother.

We ended with a discussion of community and building your brothers. IronPax is a great way to make new brothers by doing something hard together. Get signed up at https://f3greenwood.wordpress.com Workouts start will be Tuesdays and Fridays at NaFo. 5am start times as some of the beatdowns are timed to completion, though designed to be done in 45 minutes.

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Tik Tok Trending Tris

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WARMUP: A bunch of the basics followed by a series of dynamic moves with low reps to warm up the machine
THE THANG: groupings of exercises starting with total body then legs upper body and core. in each functional area 3 exercises or “flows” were performed followed by a DORA where one partner ran while the other lifted both bells.
MARY:
ANNOUNCEMENTS:
COT:

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Club 813

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An awesome group of 30+ men came out to “Club 813”…celebrating the birthdays of Harry Carry, Fogerty, and Grassy Knoll!
HarryCarry started with a short mosey run.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (15x I/C)
Moroccan Nightclubs (12x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do mountain climbers, repeat
Lunge walk…stop and do squats, repeat
Crab walk…stop and do pickle pointers (no repeat)

Hand off to Grassy Knoll:
Motivators from ten.
Jack Webb routine: One big boy sit up and four American Hammers, went to 11 bigboys to hit Grassy’s 44 years of age.

Hand off to Fogerty:
Elevens routine: 10 merkins at top of the hill, one bomb jack at the bottom, and proceed from there.

Run back to COT
Announcements
Prayers/Praises
Lastly, Badlands was inducted into Club 813.

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The Seesaw

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WARMUP:

YHC took the pax to the top of Massey where State Farm delivered the COP. YHC finished a few exercises including mandatory SSHs the moseyed to stops along the way to WEP with burpees at every stop.

THE THANG:

The Seesaw is the hills between the new improved parking lot at WEP. Partnered up for bombjacks and lunges to 8.

Hit the stage for partner ab work.

Nur back and forth up the hill.

Finished with wall sits and burpees.

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Jamaica’s Independence Day Workout

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WARMUP: None
THE THANG:

8/5 1962

8 x 50m sprints
19 exercises – 62 reps (except burpees)
60 burpees to represent 60 years of independence.

1. 20 burpees
2. LSS
Sprint
3. Merkins
4. LBC
5. HW (single count)
Sprint
6. Row the boat (American Hammers)
8. Lateral jumps
Sprint
8. OH Clap
9. Flutter Kicks
10. 20 Burpees
Sprint
11. Lunges (single count)
12. IW (single count)
Sprint
13. CDD
14. SSH
15. Freddie Mercury’s (single count)
Sprint
16. Jump Squats
17. Calf raises
Sprint
18. Penguins (double count)
19. 20 burpees

ANNOUNCEMENTS:
There’s a lot going on. Check your weekly newsletter. Also submit any announcements that you would want to be seen.

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Tour de Ranch

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Five men in attendance at The Ranch on another warm humid morning in The Fort. Began with disclaimer and a short mosey run (some high knees).

Warmup:
SSH (15x I/C)
Windmills (10x I/C)
Imperial Walkers (15x I/C)
Low slow squats (10x I/C)
Big Arm Circles (7 forward, 7 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Mosey run.

Thang 1 Fish Tacks:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys, repeat
Bear crawl…stop and do merkins, repeat
Lunge walk…stop and do squats, repeat

Mosey run.

Thang 2 Wall climbs (at the short wall in front of the middle school):
Starting line is about 35’from the wall, run to wall, climb over it, continue running short hill and then follow the road back to the starting line. Repeat for a total of 3 iterations.

Mosey run.

Thang 3 Bench work (at front of middle school):
Derkins (I/C 15x)
Butt touch squats (I/C 15x)
Step ups (10 each leg)
Dips (I/C 15x)
Calf raises (normal, toes out, toes in)

Short run.
Thang 3 (at the wall at back end of middle school):
Wall sit and pass 15lb slam ball from pax to pax, repeat 3x.
Scoot one inch lower, pass ball again, repeat 3x.

Short run.

Thang 4:
Burpee relays (FKA suicides). Up to a count of 4 burpees.

Mosey run.

Thang 5 (at the playground):
Pull ups, do 5. Then change your grip to chin ups or whatever. Do another 5.
Back to pull up, but hold at the apex for as long as you can.

Mosey run.

Thang 6 (at back entrance road):
Pass the ammunition: pax take a curb plank and pass a cinder block to each other. Repeat four times.

Mosey run.
Mary (LBCs, freddies, flutters, penguins, something else or two).

COT/Fini

 

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HIMs for Humanity

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We all understand the level of humility that’s needed to ask for help, especially in instances where we feel as if it’s within our scope of abilities. Now imagine having to ask for help to take care some of the basic human needs.

I’m grateful to grow up in a privileged home and seeing the example set where my parents were willing to give back and help those who could barely help themselves. That’s a huge drive for me to be a steward of humanity. It’s our responsibility to help take care of those who don’t have the means to do so regardless of the reason.

That’s the principle the Fort Mill Care Center is built on. They are an organization fully operated by a non paid staff willing to help those in need. They are fully funded by individuals, businesses, and organizations who give to help them make a change. As HIM and leaders in this community, it is also our responsibility to help out in any way we can.

Lookout for notices from PAX and Site Qs that will be accepting donations at their AOs. There’s a convergence being planned near the end of the month to wrap this up.

Thank you in advance for your efforts to help make a difference.

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