Tag: Grassy Knoll

Cigarette butts and Ants at the Buffet

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WARMUP:
Mosey around parking lot.
15 SSH IC
7 Windmills IC
15 LSS IC
15 Imperial Walkers IC
15 MNCs IC

THE THANG:
Apple Turnover across parking lot, Flip it and reverse back again. Looks out for those cigarette butts in the grocery store parking lot.

Mosey up near gas station and over to the church.

Did a circuit of exercises, with very little running.
1st round:
50 Merkins
50 Squats
50 LBCs
50 CDDs
50 Lunges
50 Flutters
10 Burpees
Run a lap a lap around the parking lot

2nd round: 40 reps and 10 burpees
3rd rounds: 30 reps and 10 burpees

Saw a few loner PAX running on their own… NASA and Badlands.

Moseyed back to CoT.

MARY: She was there for a few minutes.

ANNOUNCEMENTS: Don’t forget your #3rd-F. It’s very important as our “busy-ness” increases.

COT: Stays in CoT.

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IronPax ’23 Week 0

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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!

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Football!!!! (Or something like it…)

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Nice Cool(ish) morning here at the Stockade.
So typically my Q’s involve a lot of running, merkins, and of course Burpees. Today though, I was looking forward to Week 0 of College Football and wanted to do something a little different. So myself and my fellow pax did a F3 inspired football Combine.

Brief run to the parking lot of Grace church where I had some cones laid out and some plans to push the Pax but have some fun.

Warmup:

SSH: 43 IC (for Troy Polamalu)
Windmills : 7 IC (For Big Ben the QB not the Clock)
Plank Jacks: 14 IC (for the last Super bowl won by the “Super Steelers” )
LBC’s 32 IC ( For PSU and Steeler Star Franco Harris)

Round 1: 2:00 of Jump Squats
Recovery Lap
Round 2: 2:00 of Merkins (first minute was all hand-release second minute was traditional)
Recovery Lap
Round 3 : 20 Yrd Broad Jump
Recovery Lap
Round 4: 20 Yrd Shuttle Run
Recovery Lap
Round 5: “Hands Drill” We partnered up and played catch with a football while the rest of the Pax would run a lap. Switched out until everyone got a turn.

Round 6: The reason we all were here. The 40 yrd Dash!

The times were unofficial but still proud to say we have some burners here in the Fort:

Italian Job : 4.37
Slow Jams 4.57
Half Shell: 4.52
Skipper: 4.50
Grassy Knoll: 4.49
FishTix: 4.44
YHC: 3.2 (world record)   Again….I said it was unofficial.

After the dash we divided up into 2 teams with YHC as the full time QB. Team Fishtix defeated Team Slow Jams 1-0. My QB rating was sub 70 but I had 1 TD with 1 INT.  

Some takeaways:

I should get a brighter ball
Italian Job is as quick as a hiccup.
Half Shell is an offensive genius. (just didn’t have a QB who could execute)
Skipper has really good hands (especially considering that no one could really see the ball)
Being QB is hard.

Fishtix was the MVP with the game sealing INT.  His trophy and the team championship rings are pending.

Today’s workout was not a traditional workout. There were no coupons (well other than the football), no miles and no pearls on a string. That said, the fellowship was outstanding, we did get some exercise in and the best part nobody tore a hamstring.

Thanks to all that came out. Appreciate any opportunity to lead.

All the best!

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Taste of pain at the buffet

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Rolled in with 10 min to spare but unbeknownst to me that was much time to get all of my torture equipment set up.

WARMUP: None straight to the THANG

THE THANG: Set up 16 stations and 3-sets of cones towards HT. Set a timer HITT timer for 1 min of exercise then 10 sec of rest then move to your right to the next station for 4 sets. Then proceed to to run suicides with the timer set for 2:10 what ever time you have left is your rest time.

Stations
1. Dumbbell front raises to lateral raises
2. Dumbbell Squat to Overhead Presses
3. Dumbbell swings
4. Slam balls
5. Throws
6. Sandbag Overhead Throws
7. Sandbag Curls
8. Hand Release Merkins
9. American Hammers With Medicine Ball
10. Alternating Toe touches
11. Kettle bell Chest presses
12. Sumo Squat Pulses
13. Burpees
14. Reverse Crunches
15. Wipers
16. Mike Tysons

ANNOUNCEMENTS:

COT: continued prayers for the Weed family’s loss of their son. Also prayers for a church goer that was hit by a car.

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The Mighty Five at the Golden Corral

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Five, fine Fort Millians gathered at the HT lot for another helping at the Golden Corral. Here is what they did:

THE THANG:
Mosey around the HT lot and circle up near the front of Harris Teeter for COP:
SH x 25, windmill x 10, merkin x 15, squat x 20, imperial walker x 20, box cutter x 20, wide arm merkin x 15, Alabama ass kicker x 15 (L/R), mountain climber x 25, cherry picker x 15

Mosey to the lot in front of Best Brains. Using the parking lines as a guide, side shuffle left along the line, quick steps forward to the next line, side shuffle right, quick steps to the next line. Continue until we reach the end (approx 10 lines). Rinse and repeat in the reverse direction back to the starting point.
Line up along the first parking lot line.
Bearcrawl to the end, 10 burpees, bearcrawl back, 10 burpees
Lungwalk to the end, 15 bmbjcks, lungewalk back, 15 bmbjcks
Crabwalk to the end, 20 diamonds, crabwalk back, 20 diamonds
Lungewalk to the end, 10 burpees, bearcrawl back, 10 burpees

Indian Run around the lot and circle up at the flag for ABLAB:
Freddie Merc x 25, Rosalita x 20, Superman x 3

ANNOUNCEMENTS: Check your newsletter.

COT: We prayed for loved ones and friends with cancer and for the teachers and students going back to school.

Lots of chatter today, including ‘Apache 10 counts’ from everyone recalled their beginnings at F3 and how they were named. We all got to know each other better this morning.

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Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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Black Diamond is uncovered at The Stockade

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Warm-up began with short mosey to church parking lot. Some pax were lucky enough to carry a sandbag. Teams of three were formed, luckily we had just enough to form six teams. Seven rounds of exercises, team members rotated to each exercise. The first exercise (motion) acted as the clock. Once complete, rotate to next exercise.

Round Motion Exercise 1 Exercise 2
1 Run to church Squat with SB SSHs
2 Sandbag carry H/R Merkin LBCs
3 Inch Worm merkins Flutter/press Calf Raise
4 Sandbag toss Shoulder Taps Jump Squats
5 Burpee Broad Jump Diamond Merkin S. Press
6 Lunge walk w/bag Carolina Dry Dock Hello Dollies
7 Bear Crawl Man Maker American H

Most got through round 6, need to adjust cone distance or save the workout for 1hr.
Great job everyone!

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Pelican Brief Q

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WARMUP: Grassy Knoll led warm up
THE THANG:
Grassy Knoll – traffic circle bear crawls
Slapshot – burpees and LBCs
BW – modified murph
Kaiser – Block work
MARY: shield lock discussion – each Q shared testimony on what shieldlock has done for each man
ANNOUNCEMENTS: HIM Camp – sign up
COT: 🙏 all around

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