WARMUP: None
THE THANG: 3 mile run, 60 burpee’s, 120 big boys
MARY:
ANNOUNCEMENTS: check slack
COT:corporate prayer
WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:
Slapshot’s Pain Station:
Each Pax performs
50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters
Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.
Badland’s Pain Station:
10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs
Punchlist’s Pain Station:
Light Pole Speed Drills –
5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs
Bear-pees to finish
Shady’s Pain Station:
Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels
Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers
Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.
Great job Qs
COT:
Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!
WARMUP: SSH, Windmills Merkins Squats Imperial Walkers
THE THANG: 4 Corners- Starfish w cadence Burpees, 100 yd Merkins and Jump squats every 10 yds. Finish on 50 yd line w flutters.
MARY: BROGA
ANNOUNCEMENTS: Community Svc events Mens Bethel Dinner / trash pick up and the CSAUP.
COT:
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.
WARMUP: Started with a warmup lap around the track for 1/4 mile. Then we did 15 Hand Release merkins, 15 Cherry Pickers, 15 Hill Billy Walkers, Moraccian NightClubs , and 15 Over Head Claps
THE THANG: Usually this AO does Broga prior to the boot camp version of workout. I opted for 20 minutes of Broga afterwards as I prefer to stretch with warm muscles to get a deeper stretch. So here’s what we did. After the warmup had Pax mosey over to football field for a exercise I found called The Red Bruchetta: It goes like this,
Start at one end zone run to other end zone and do 100 SSH’s, run back to starting end zone and plank while waiting for six to return.
Next run to the opposite 25 yard line and do 75 Mountain Climbers run back and plank on elbows till 6 is in
Go to 50 yard line and do 50 LBC’s return and do Hello Dollys till 6 is in.
Go to 25 yard line do 25 Monkey Humpers return and do Flutter Kicks
Go to 15 yard line do 15 Burpees and return and do Penguins in cadence.
This took about 25 minutes to do which left about 20 minutes of Broga to wrap it all up. Thanks Bodywash for the Q.
MARY:
ANNOUNCEMENTS: The Fort 10 year anniversary in September
COT: All parents and kids returning to school.
WARMUP: SSH, Peter Parker, Parker Peter, Plank Holds, Side Planks
THE THANG:
Mosey to elementary school horseshoe.
Use awning poles as markers.
Bear crawl, stop and do 2 merkins at each
Lunge walk, stop and do 2 squats at each
Crab walk, stop and do 1 burpee at each
Squat and lunge iso holds plus pulses
Mosey to pull up bars.
5 – 10 – 15 Pull Ups / Merkins / Squats
Mosey down to stop sign and back
AMRAP 10 Minutes
Broga for fifteen
Chair, breathing cues, boat, pigeon.
MARY: Who?
ANNOUNCEMENTS: 3 x Birthday Q at The Fort tomorrow!
COT: prayers for school picking back up, for our children to not be influenced by the wrong things.
For JB the AD at NaFo and his recovery from motorcycle accident.
Harry Carey’s 2.0 off to college – pray for he and his M as they deal with the change, too.
WARMUP: 15 SSH, Windmills, and Moroccan Night Clubs. Run a lap around the campus.
THE THANG: TABADA of 1 minute AMRAP then 30 seconds rest. The order was Merkins, SSH, Squats, American Hammers, Suicides, Flutter Kicks, Burpees, LBCs, Knee Taps, Leg Raises, Low Plank, Left & Right Side Plank, High Plank. Rinse and Repeat until we ran out of time at the 2nd round of Knee Taps.
MARY: N/A
ANNOUNCEMENTS: Read your newsletter b/c @fishstix couldn’t remember all of them as he was still trying to catch his breath.
COT: Prayers for schools as we head back on Monday. Prayers for YHC’s 2.0 as he switches elementary schools this year. Praises for 15 years of marriage for YHC and M. Prayers for @fishstix and his family as they approach the 1 year since losing his father.
Message of the day, always have a Q ready to go in case you’re called in to pinch hit when the scheduled Q no-shows. Great work today gents!
WARMUP: 10x Cherry Picker, SSH, imperial walkers, Moroccan Night Clubs
THE THANG: 4 laps around the track with 4 pain stations 320 squats, 180 LBC, 80 merkins, 20 squats 7 & 1’s pull ups and bomb jacks
MARY: 15 Big Boys
ANNOUNCEMENTS:
COT:Prayers for JB motorcycle accident, teachers, marriages
WARMUP: BandCamp warmed us up well with Broga, so it was SSH in Cadence x 25 and we were ready.
THE THANG: Took the Tabata theme I Q’d earlier in the week @ Bushwood to Varsity. Sorry Bobber. Since we were at Varsity thought what the hell, let’s throw in exercises with Cindy.
1 Tabata Round = 3 different exercises, 2 sets of each exercise backtoback, and then 1 set of each exercise all the way through for a total of 9 sets. 30 secs on and 10secs of rest = 4 1/2 min of exercise w/ 1 1/2 min of rest.
In between Tabata rounds we went to the pull up bars to monkey around. The flow is below:
1st Tabata Round
1st Exercise: CurltoCleantoPress with Cindy
2nd Exercise: Dead Lifts w/ 3 Rows completed at the bottom of the dead lift before coming back up with Cindy
3rd Exercise: Alt. forward lunge with a full rotational twist ( twist to both sides while holding the lunge position ) with Cindy
1st Pull Up Bar Routine – Challenge to the PAX was to complete the routine without coming off the bar.
1 Pull up – 1 Knee to Chest
1 Pull up – 2 Knees to Chest
1 Pull up – 3 Knees to Chest
1 Pull up – 4 Knees to Chest
1 Pull up – 5 Knees to Chest
1 Pull up
Completed 2 Rounds of the above.
2nd Tabata Round
1st Exercise: Kraken Man Makers – Man Maker performed with 3 block merkins.
2nd Exercise: BigBoy Situp into an American Hammer with Cindy ( At the apex of your BigBoy Situp complete an American Hammer, then come back down )
3rd Exercise: Sumo squats w/ 3 pulses at the bottom with Cindy pressed overhead
2nd Pull Up Bar Routine – Challenged Pax to stay on the bar to complete 1 round.
3 close grip chin ups, walk hands out on the bar to shoulder width apart and then perform 3 reg. chin ups, walk hands out on the bar to a wide grip and then perform 3 wide grip chin ups.
Completed 2 rounds of the above
3rd Tabata Round ( only had time enough to complete 1 set of each exercise )
1st Exercise: Perform a Merkin but hold at 6 inches and complete a Peter Parker, then complete the Merkin.
2nd Exercise: KB swings with Cindy
3rd Exercise: Perform a straight leg lift and hold with legs at apex, with Cindy in hand perform a crunch in an effort to reach your toes, then lower and upper halves come back to rest position ( rest position for lower half is 6 inches – don’t let your feet hit the ground )
MARY: N/A
ANNOUNCEMENTS: Bethel Mens’ Shelter 8/4, Final Countdown CSAUP, and probably a few others I forgot
COT: All PAX were asked to give a praise, prayer focused on being grateful to the point that it impacts those around you.
WARMUP: Didn’t do that…
THE THANG: Laps around Kingsley with some lifting at the turn each time (sets of 20 each)
1st lap: Curls, Overhead Press, Squat
2nd lap: High Pull, Swing, Squat
3rd lap: Curls, Overhead Press, Squat
Then we wandered in circles like a dog looking to lay down so we could get to 3.0 miles
MARY: Nope
ANNOUNCEMENTS: PotHole’s event is tonight. Everyone go if possible