Tag: Dojo

Creeping up Monroe

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WARMUP: Mosey up to St Johns for SSH, cheery pickers, imperial walkers
THE THANG: Mosey over to the bank/town hall and laid out the plan. We’ll be doing an easy run down the hill to the FMCOG parking lot on the eastern point of Academy St (station one), then back up the hill and up the stairs to 1st Baptist (station two), over to St Johns (station three) and back to the east side of town hall (station 4). Each round 5 of the following, then 10, 15.
1 – BBSU
2 – Merkins
3 – double count lunge
4 – Plank and alternate hand to the sky (might have a name, might not, too many exicon entries to search)

After round 3 (15 reps) we took the the scenic route back to COT for a few low slow squats and SSH to run out the clock
MARY:
ANNOUNCEMENTS: 10 year stuff
COT: Lots of mental healing out there.

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Tax Man Cometh

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WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.

THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls

Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.

My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Pole Dancing At The Yard

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WARMUP: Mosey Pax to back parking lot. We did 10 Seal Jacks, 10 Plank Jacks, 10 Windmills, Moraccian Nightclubs, Over head claps, and 7 Merkins.
THE THANG: After the warmup I told the Pax to meet me at the road leading out to Springfield Pkwy. This was the start of the pole work we put in. Along the road there are 14 lights that I put exercises at each one. You start at the first light pole then you proceed to next pole after doing your reps at each. To continue down the road you have to start back at the beginning and work through all the previous poles before continuing to the next one. Here’s the list of the exercises and order they where in at the light posts:
Hand Release Merkins
Big Boy Sit Ups
Sumo Squats
Diamond Merkins
X’s and O’s
Carolina Dry Docks
Monkey Humpers
Wide Arm Merkins
American Hammer
Lt. Dans
Regular Merkins
Freddy Mercury
Jump Squats
Everyone’s favorite Kraken Burpees
10 Reps for all stations

It was a tough workout that Uhaul complained about the whole time saying it wasn’t original. Harry Carey, Tesh and Peabody where kings. All Pax got at least 2 miles in.

MARY:
ANNOUNCEMENTS: F3 The Fort 10 year anniversary this week and the next.
COT: Prayers for Tater’s daughter. Thanks Fogerty and Bitcoin for the Q. Sorry I’m terrible at writing Backblasts.

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Week 1 Iron Pax

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So Humid…so dark….so wet….

In other words conditions were perfect for IPX week 1.

WARMUP: We did some SSH, windmills, and other stuff. It was all to loosen up for the inevitable beatdown.

THE THANG:

45 minute EMOM

4 Cones in a square. Each 25 yards apart

Start at cone 1 bearcrawl to cone 2 do 25 Squats,

sideways bearcrawl to cone 3 do 25 merkins,

Crawlbear to cone 4 do 25 Big Boy Sit-ups

sideways bearcrawl back to cone 1 do 25 burpees.

As many reps as you can in 45 minutes.

This was tough. Sweat poured, merlot was spilled, no tears shed but weakness did leave the body.

Grateful for the men that showed and did the really….really…. hard thing.

Week 2 here we come!! ⚔️⚔️⚔️

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Lite Work

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WARMUP:

Mosey, Hillbilly Walker, Cherry Picker, Windmill,

THE THANG:

Mosey, The Motivator

Mosey, Circle of Pain (Mercans, Flutters, etc)

Mosey, Circle of Pain (Box cutters, Big boys, etc)

Mosey, Circle of Pain, (We named a workout called the Frat Boy, which involved a stair workout with Burpee’s).

Last 10 minutes we did Rowers, Fire Hydrants military presses, forward, and overhead claps.

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Running … into trees

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It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)

Get off my lawn!

Looks like we made it,

Barry Manilow

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Trail Rucked with hill climbing

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Pre-warmup
3 of us launched at 4:45a for a pre-ruck 1.6 miles
Warmup – None
The Thang:
Trail Rucked with hill climbing
Small Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
Large Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
·
@Airwolf
was cool, calm, and collect as always. He shows and goes.
·
@Dojo
was round house kicking trees down to make new paths. Monday’s are leg day.
@Ölaf
we need more Olaf’s.
·
@Flounder
and
@Triple Lindy
went Bigfoot hunting while we were in the woods. No sightings but we did see a couple of deer.

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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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