Tag: Headspin

IronPax make-up day at NAFO

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WARMUP: Collecting the cinderblock from behind the ROTC building
THE THANG: Beatdown with Cindy! 45 minute AMRAP to smoke your triceps and destroy your lower back with a large cinderblock.
-Lots of rifle carries, uphill, both ways. Because… who doesn’t want a large chunk of concrete over their head as their arms start to weaken?
-All Pax became penitent men with multiple reps of We’re Not Worthy.
-It wasn’t leg day but we dropped it low with some goblet squats.
-30lbs of concreted never felt so good against the back of your head on the tricep extensions.
-Barely missed the boys on the downswing with some cinderblock swings.
-Took a rest from the pain by doing LOTS of curls at the top of the parking lot.
MARY: …had a little lamb
ANNOUNCEMENTS: None
COT: caught up with #ao-varsity for announcements and prayer

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Honor of Cash

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Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. The Coop was renamed “Ring of Fire” in honor of Cash. Double D shared stories through the workout. Cash was a genuine person who was always ready to help out a friend.
Jekyll provided me with a backblast from 2015 where Cash was in attendance. I decided to copy it on a piece of paper and unfortunately dropped it in the gloom so it did not match the exact workout.
We first moseyed to the front entrance of the school for COP (SSHs, IWs, Windmills, Cherry Pickers, Plank Stretches, and Mountain Climbers)
Next, we moseyed to the gym wall for People’s Chair with each pax running out to the parking lot for 5 merkins. One round of Balls to the Wall.
The lights came on making it easier to navigate, mosey to the ROTC building.
Dirty McDeuce (3 exercises, 12 reps) Run to the top of the hill, 5 burpees and back down to starting point.
R1: Merkins, LBCs, Lunges
R2: Wide Arm Merkins, Hello Dollies, Squats
R3: CDD, Flutters, Jump Squats
R4: Stagger Merkins, X/Os, Calf Raises

Back to the top of the hill near the school
Three rounds of toe touches, Dips, Derkins (12 reps)

Back to COT
Closed with Cash’s prayer

Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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The non-runners running

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WARMUP:
SSH x10, IW x10, HWx10, Moroccan Night Clubs x10, Windmills x10

THE THANG:
A 4-Corners workout
Station 1 – KB curls x25
Station 2 – Squats x25
Station 3 – Mountain Climbers (2ct)
Station 4 – Lunges x10 (2ct)
Do a lap around the 4 corners then back to station 1
Repeat 10x

Announcements:
10 year is in full swing.

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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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Jack Webs from Hell

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WARMUP:
SSH x 20
Merkins x 10
Peter Parker x 10
All IC

THE THANG:
Part 1
Using the field in 10 yard increments
Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run back to the end zone.
Run to 20 yard line, 2 burpees with 4 merkins each time you go down (8 total merkins). Run back to end zone.
30 yd, 3 burpee 12 merkins. Run back.
Continue until the other end zone is reached which would be 10 burpees and 40 merkins.

Part 2
Similar to above,
Instead, nur to 10yd and do 4 squats. Run bank to end zone
Nur to 20yd line, 8 squats, run back to start.
Continue until finished.

MARY:
11’s – Mountain climbers to dying cockroach.

ANNOUNCEMENTS: check the newsletter. 10 year started today. Post as often as you can.

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Old School Fort Workout

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WARMUP: Drill bit warmup: Mosey around the park’s path, stopping every 1/10 of a mile to do 10 merkins, 15 squats and 20 ab exercises.  Hit 5 drill bits before moseying to back parking lot of Springs Global.
THE THANG: In parking lot: 10 merkins, lunge walk to opposite curb then 25 calf raises.  Rinse and repeat two more times.  Mosey to courtyard in front of Pike building.  5 derkins, 10 step ups, 15 calf raises in rip stick squat position.  Mosey to grassy hill across from veterans park.  NUR to the flat part of hill then do 10 merkins, run to the top of the hill and do 10 more merkins before running down the hill.  Rinse and repeat.  Mosey back to parking lot at Pike.  10 muscle ups followed by 1 minute of wall sits.  Mosey back to COT for Jack Webs and Hip exercises.
MARY:
ANNOUNCEMENTS: all ao’s closed on Monday.  Meet at NAFO at 6:00 for 9/11 workout.
COT:

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Mercy and Grace

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Lead with disclaimer, five core principles.

COP
30 SSH IC
10 Merkins IC
Southern Gentleman, Northern Aggressor
Side Planks
Upward/Downward Dog

WEINKE
Mosey to pull up bars

5 Rounds Chelsea to kick off –
5 Pull Ups, 10 Merkins, 15 Squats
Mosey down to stop sign and back in between rounds

Run up backside of NaFo, stop at cafeteria tables
Partner DORA 1-2-3
50 Derkins, 100 Dips, 150 Step Ups

Keep moving around school to traffic circle

Football Season. Circle Up Downs.
Run Counterclockwise – drop, burpee, jump, clap. Change direction. 10 Rounds.

Mosey back to COT

MARY
LBCs, Gas Pumpers, Body Destroyers

NMM
Lately, I’ve been reading this book called the exemplary husband. The definitions of mercy and grace were given. Though the words are similar in meaning, they are very different.

Mercy means not getting what you deserve. Grace means getting what you don’t deserve.

If God gives us what we don’t deserve freely, and withholds from us what we truly deserve, how should we live our lives? What do we deserve? I can tell you, it’s not very good. Yet God lavishes his grace on us. Think about that as you carry yourself in your concentrica.

Announcements
F3 10 Year + The Final Countdown coming
Shower Curtain Meal Train is up and running.
Get you in a shield lock!!

Prayers/Praises
Our developing children and the phases they face. Let us be intentional fathers who want to love on our children to help them thrive through what they are facing.

Felt good to be back to the old stomping grounds. Thanks Kaiser for letting YHC jump in on short notice.

Punch List out.

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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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Audible – because there are bars!

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WARMUP:
Mosey to elementary school and did the standard:
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC

THE THANG:
Because there are pull up bars, we did 11’s with merkins at bottom of hill and pull ups at the top. Some finished, some didn’t. All worked for the 30min BC.

Moseyed to track for broga. It was dark, which was beneficial. Cannot, with certainty, describe how this went.

MARY: who?

ANNOUNCEMENTS:
Iron Pax Challenge, 10 year events, read your newsletter.

COT:
Stays in COT.

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