Tag: Shield

Ruck Around and Find Out

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WARMUP: SSH, Imperial Walkers, Hillbilly Walkers and Windmills
THE THANG:7 Rounds
10 Ruck Merkins
22 Ruck Single arm Rows
11 Sandbag/Ruck press
10 Ruck SQUATS
10 Ruck Reverse Lunges
13 Ruck Swings
Ruck a Lap around the parking lot
MARY: no time for Mary
ANNOUNCEMENTS: Bethel Men’s Shelter
COT: Prayers and Praises

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Keep On, Keep On, Keep On

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We the NWO Shield Lock were fortunate enough to be asked to Q Varsity. Dirty Harry, World Wide Leader, Wegmans, and YHC have been together for 4 years now, in the ups and downs. Solid little thing we got going on

WARMUP:
SSH, Peter Parker’s, Windmills, Mosey around the parking lot

THE THANG:

WWL – parking lot suicides with 5 merkins at each turn around point and 10 squats at the base line. Mosey for one iteration, lunge walk/bear crawl for the second.

DH – transfer moving boxes from his 4Runner to PL’s truck. 5 burpees when you grab a box, 5 merkins when you drop it in the truck. Repeat until all boxes are moved.

PL – Pull up/Bobby Hurley 7’s + Active Recovery
Hold Al Gore for 1 minute, pulse 20 times.
Hold low lunge position for 1 minute, pulse 20 times. Flap Jack.

MARY:
Apparently there’s something called a Cobra and DH had us do it.

ANNOUNCEMENTS: Vote for our D2D charity!

COT:
Lots of strong prayer requests this morning.

Thanks for the opportunity to lead, HC.

DH/PL/Wegs/WWL out.

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Potpourri of Pain

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WARMUP: windmill, arm circles, merkins, mountain climbers
THE THANG: mosey to pull up bars.  5 sets – counts of 5,4,3,2 and 1 with 5 merkins in between each set of pull-ups.  Mosey back to parking lot and pick up coupons.  Form a line.  One person used the sand bag and performed 25 squats and functioned as the timer.  Remaining pax performed the following exercises:
Merkins
Dips
Carolina Dry Docks
Squats
Calf raises
Alternating lunges
Single Leg Deadlifts

After the above exercises were done, we took a lap, came back and changed coupon to the kettlebell. While one PAX performed 20 curls, remaining PAX worked through the exercise set listed above. Took another and came back to the wall for some air chair and balls to wall. Formed back on the line and did 100 yd sprints with 1 min of plank between each sprint.
MARY: 3 min of Ab work and finished with my hip exercises.
ANNOUNCEMENTS:
COT:

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IPC Week 3 without Cindy

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WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:

RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap

RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap

RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap

RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap

RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap

RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap

RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap

Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.

MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!

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Remembering Cash

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Took a few moments to remind the Pax about the AO. The Coop was renamed “Ring of Fire” in honor of Cash (Hospital name Jay Griggs) . 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. Cash passed away in September 2020. I did not know him personally, but he had a significant impact to several Pax. This impact is continues to shine bright in The Fort.

Warm-up lap around the parking lot. Circle up for exercises ( SSHs, Imperial Walkers, Wind Mills, Moroccan Night Clubs, Arm Stretches).
Next, we each grabbed a cinder block.
Round 1 – Catch me if you can
Partner 1 – farmer carry both blocks
Partner 2 – Merkins and Squats, 5 each
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Squat Thruster
Flip flop
Round 2
Partner 1 – Carry block up to school and back
Partner 2 – Bent over row
Flip flop
Round 3
Partner 1 – Run to school and back
Partner 2 – Pull-up + Man Maker starting at 1 rep +1 rep until partner returns.
2 sets

We finished 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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In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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Shield Lock Circuits of Fun

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WARMUP: on the field w/Bonsai – SSH’s, Windmills (professional cadence) and a bit of broga….but just a bit.
THE THANG: bonsai – merkin mile – lap 1 – 8 merkins every 100 yards, lap 2 – 6 merkins every 100 yards, lap 3 – 4 merkins every 100 yards. Lap 4 – 2 merkins every 100 yards. Total of 1 mile and 80
Merkins. Flutters until the 6 arrives.

Bonsai Hands off to sir topham hat

Mosey to pull up bars: 10 pull ups 5 merkins, 8 pull ups 10 merkins, 6 pull ups 15 merkins, 4 pull ups 20 merkins, 2 pull ups 25 merkins

We’re now at too many pull ups and 155 merkins, for those keeping score at home.

LBC’s and Freddy’s in cadence until the 6 finishes and hand off to Weezer

Circled the islands of the parking lot around COT – pax could choose transport between bear crawls, crab walks and lunges. Once returned, 20 d/c gas pumpers I/C. Circle again with karaoke or side shuffle and do big boy sit-ups I/C. One more circle either jogging or nurring and upon returning a hand off to YHC

Mosey back toward pull up bars but passing them to the hill for 7’s – krakens at the bottom and squats at the top. PAX completed most of them before 0600 summoned us to COT

Total merkin count – all of them.

MARY: no time
ANNOUNCEMENTS: Yes
COT: 5th core principle

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Shieldlock Shakedown

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WARMUP:
3D started us off with a nice warm up for a cool day. YHC missed some of it, but there were windmills and Moroccan night clubs.

Harry Carey and Splinter were doing Iron Pax
THE THANG:
38 brought us down the hill behind the pull-up bars where we did the dragon walk (look it up). Starting at the bottom and stopping at each tree for 10 BBSU, then continue to the 4th tree (that’s 3 sets of big boys). Nur back down and one more day set.
Cubbie instructed us to grab a Cindy each and we lined up in the street facing the school. 15 reps of the following with a full karaoke up the road, and mosey back between sets
1. Arm curls
2. Tricep extensions
3. Chest press
4. Forearm curls
Then a quick relay with the Cindy to determine who would win the prize of not doing 10 kraken burpees while the winners put away everyone’s blocks

MARY:
3D taking the reins once again to lead us through hip flexor madness
ANNOUNCEMENTS: 9/11 Q tomorrow at the Fort with a shovel flag handoff
COT: Prayers and openness

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Cinder Bells

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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

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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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