Tag: Cakeboss

Find your Joy/ Shovel Flag Hand off

Leave a comment

WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.

TClap |
0

Cinder Bells

Leave a comment

Arrived early to count cinder blocks. We were in luck, one for everyone.

Mosey down the hill, grabbing a cindy on the way

warm up: imp walk, LSS, LBC, Gas pumper, hillbilly walker, shoulder taps, jump squats, calf raise, merkin clock, SSH, dy cockroach, freddie, windmill, jogged it out a bit, from jog to 100

cindy work, triceps, curls, bench press

plank curb walk, bear crawl indian run type deal .. fan favorite

twice half ran up the hill while the others worked, once BB sits, once heels to heaven

We did a jonah hill, 3 broad jumps, 3 merkins, 7 times

we did more cindy work, maybe like 3 times total, calf raises were included

Probably some other stuff

closed with Mahktar N’Diayes

Took the cindy’s home

I was gassed, this group kicked my a$$. Effort level from the group 100%+

Looks like we made it (barely),

Barry Manilow

TClap |
0

IronPax ’23 Week 0

Leave a comment

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!

TClap |
0

Ring of Fire – Q 3.6

Leave a comment

– Dynamic warm up, 15 min of movement exercises and motion
– Merkinfest Dora, 15 min
– Up on the bar Dora, 15 min
Close with Q 3.6 Persuasion discussion

TClap |
0

3 Routes Hills and more Hills

Leave a comment

Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.

TClap |
0

Green fruit with fuzz

Leave a comment

Esso:
Merkins
Dips
Overhead Claps
Derkins
Erkins
Multiple reps

Band Camp:
Pacer Test

Shady:
10 knee ups
20 flutters
30 American hammers
40 second plank

10 Peter Parker’s
10 Parker Peters
10 Side things now called the fire hydrant

– @Barry Manilow was not parterning with @Anchorman or @CakeBoss
– @Portal found an orange sky
– @HarryCarry and @Shady want another 20 meter shot
– @SkateOrDie managed to get to the closest AO to his house, and many mornings that is enough
– @Shield and @Ruby Slippers want permission to give me candid feedback. Granted.
– @Saw Dust charges hard
– @Splinter and @Esso had a competition to see who was a bigger Clemson fan. ( @Slash would have loved it )

TClap |
0

Hang time at the Ring of Fire

Leave a comment

WARMUP:
Goofballs
Windmills
Low slow squats
Moroccan night clubs
Overhead claps

THE THANG:
Dead hangs/planks
1 min x 2 sets
On set 2, hang as long as you can. Winner gets a prize.
It was Cohiba

2 teams
Indian run in opposite directions 2 laps
Last guy does 5 merkins then runs to front
Losing team does 10 burpees. Winning team planks
Shuffle teams and repeat

Light pole ladder
5 pull-ups
10 CDDs
15 diamond merkins
20 jump squats
25 Peter Parkers

Finisher – final 10 minutes
Dora – mode of transport is bear crawl
100 monkey humpers
200 Flutters
300 SSH

MARY:
no time

ANNOUNCEMENTS:
Newsletter

COT: Think about being the man you were created to be

TClap |
0

It’s only a Party when it’s a BlockParty

Leave a comment

WARMUP:
Mosey around the block from veterans park with stops at Front founders
Back founders
Old subway and behind Hobos where
Walkers Sumos, Merkins, LBCs and some burpees took place

THE THANG:
Ten exercises in ten parking spaces 10 reps each
Perform the exercise move then move to right
After 10th space take lap around parking lot
4-5 rounds were completed

Merkins
Leg lifts
Sumo squats
CDDs
Burpees
Wide arm Merkins
Donkey Kicks
Squat jumps
Flutters
Plank punch

MARY:
Mosey back to COT
3 rounds of Mary performed
1mi untie of side straddle hops

ANNOUNCEMENTS:
HIM Camp
D2D24 signups

COT:
Prayers and Praises were mentioned

TClap |
0