WARMUP: A healthy variety of 20 4-counts
THE THANG: Dips. Dips. Crazy 8s up and down Main Street. Dips. Dips. Dips. Dora. Sprint home.
MARY: Included.
ANNOUNCEMENTS: 9/11 convergence, 5k run/ruck today
COT: Schools, Good Doctors’ Reports, Grace for Perseverance
WARMUP: SSH, Merks, Squats. nightclubs, Dia Merks, Jump Squats,
THE THANG: Kettle bells – JackWebb style 1-7 rounds – Manmakers and Swings – 8-10 Thrust and Swings
Bootcamp – mosey with a ladder that started with Burps Donkey kicks dia Merks Bob Hurley Bigboys Shoulder taps
MARY: 3 mins of Mary
ANNOUNCEMENTS: blood drive , bethel men’s shelter, shield 5k, newsletter
COT: 👍🏻
WARMUP:
– was done!
THE THANG:
– first 30 min by Grinder with focus on legs and abs
– last 30 min by Portal with focus on arms
MARY:
– was done as well!
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP: get the sandbags out of the car
THE THANG:
We honored the fallen on 9/11 by completing the number of repetitions for passengers and crew casualties on each of the 4 sites that airplanes struck. Rucks on at all times, we had 2×40#, 1×50# and 1×60# sandbags.
~North tower, 87 casualties
400 m lap with sandbags
20 bend over rows
20 curls
150m lap and switch bags
20 bend over rows
20 curls
150m lap and switch bags
7 man makers
~South tower, 60 casualties
150m lap
20 stepups
40 calf raises
~Pentagon, 59 casualties
50 high pulls, rotate bags every 10 reps
9 man makers
~Shanksville, PA, 40 casualties
150m lap
40 stepups
150m lap
Grab sandbags for a 600m lap, switch bags every 150m
MARY: 2 minutes of man makers rotating bags after each rep
ANNOUNCEMENTS: dam 2 dam, hero ruck for Travis Manion Foundation
COT: prayers for teachers and kids that are back in school, prayers for healing
Tinsel, out
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
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!
Arrived 30 min early set up and awaited Grinder to arrive with the rest of the sandbags.
WARMUP: Imperial Walkers, Wind mills
THE THANG: I was very ambitious as I was not sure how many people would show up and how long it would take to get through each station. Partner up, Partner 1 Does exercise till failure while Partner 2 does the second exercise. Then once failure occurs Partner 1 hops down off the stage and runs to the corner of 160 & Ardrey St preform 2 burpees and runs back to relive Partner 2 so they can start the exercise till failure. One both have completed that station move to the left to the next station. After 45 min we Omahaed it took sandbags to the hill where I proceeded to connect 2 groups of sandbags to a rope. The task was to work in two groups to get the 200 plus pound sandbags up to the top of the hill. This was to simulate carrying dead weight such as a person if injured in a crisis.
Stations
Cone 1
Partner 1: Sandbag Curls till Failure
Partner 2: Merkins
Cone 2
Partner 1: Sandbag Overhead Press till Failure
Partner 2: Scissor Jacks With 8lbs Dumbbell
Cone 3
Partner 1: Sandbag Squats till Failure
Partner 2: SSH
Cone 4
Partner 1: Sandbag Bent Over Rows till Failure
Partner 2: Mike Tysons
Cone 5
Partner 1: Sandbag Deadlifts 60lbs till Failure
Partner 2: Plank Toe Taps
Cone 6
Partner 1: Dumbbell front raises to lateral raises till Failure
Partner 2: Plank Hip Dips
Cone 7
Partner 1: Sandbag Overhead Throws 60lbs till Failure
Partner 2: 8lbs Dumbbell Big Boys with overhead tap
Cone 8
Partner 1: Kettle Bell Chest Presses till Failure
Partner 2: Slam Ball
Cone 9
Partner 1: Sandbag Upright Rows till Failure
Partner 2: Slam Ball American Hammers
MARY: A few standing ab exercises
WARMUP:
– running
THE THANG:
– running
MARY:
– running
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held
WARMUP:
Windmills
Toy Soldiers
High knee taps
…in the pouring rain.
THE THANG:
100 Yard Sprint 3x to dry off of course
19 – Seated bike rack sit-ups.
19 – Alternate side sit-ups / knee to elbow
19 – Seated bike rack sit-ups.
Select 40-60lb bag for rest of w/o
19 – Reverse lunge & twist
19 – Squat w/ overhead press
19 – Sandbag Shovel
19 – Pushup -on bag / w/ alternate mountain climbers.
50 Yard Bear Crawl w/ bag
19 Pushups – Pulling Bag through to side-to-side each rep.
19- Forward single leg lunge – over head press “on up”.
19- Backward single leg lunge – overhead press “on down”.
MARY:
19 Alternate Jack-Knife-Sit-Up
V-up, 1 leg in air, touching heals
1 long body destroyer
ANNOUNCEMENTS:
HIM CAMP – 21 registered
Enjoy your 7am nap.
COT:
WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.
Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013
– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees
WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.
MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX