Tag: skipper

Touchdown!

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Thanks Slapshot for letting me Q the morning after Penn State season opener that didn’t end till after midnight…at least we WON! So seeing that football season is here, incorporated some of my son’s HS football training into the weinke.

COP: SSH (Bonasi was shocked this was the first exercise), windmills, IW, LSS. Counts were in touchdown points.

Still in COP, crowd favorite: Up / Downs

Mossy to HT side wall, wall sits while PAX sprint to O’Reilys building and complete 1 burpee.

Mossy to back of Express Oli for 10 steps up per leg

Mossy to bottom of road to Evolve Apartments. Run the hill to Tega Cay Drive 6 times (points for a touchdown), and for extra point, ran the grass hill.

Round of Flutters and leg raises

Another round of Up / Downs

Score was tied with 2 minutes left, ran the hill 3xs.

Round of Merkins

Mossy to back of O’Reilys for 10 more step ups, 14 irkins, 7 derkins

Mossy to wall for repeat wall sit/burpees

Mossy to COT for last round of Up / Downs and abs lead by Bonsai and Skipper (I think)

Thanks for oportunity!

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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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zebraJockey

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WARMUP: ruck to Olafs house carrying a sandbag and ruck. Skipper gets extra credit for distance and Lutefisk gets gold star for bear hug a bag of sand
THE THANG:
5 rounds of 3 exercises 10 reps each. All with ruck on
Sandbag cleans
Sandbag pull through with merkin
Lunges with weighted laptop bag

Then we did 3 rounds of Cinderblock curls, sandbag deadlift, squats.
MARY:
ANNOUNCEMENTS:
COT: thanks guys for being flexible and meeting on home turf with M traveling.

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Another “Yinzer” Q @ Stockade

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WARMUP: Mosey to Walgreens
20 ea. SSH (in cadence)
10 Windmill (in cadence)
THE THANG:
Thang #1 (aka warmup)
Dora:
100 ea. – Merkins
200 ea. – Squats
300 ea. – LBC’s
– lap around Walgreens

Thang #2
Round #1
2:00 Minutes total to complete run + AMRAP
1. (.17 mi lap around parking lot) – Burpies AMRAP
2. (.17 mi lap around parking lot) – Lunges AMRAP
3. (.17 mi lap around parking lot) – Monkey Humpers AMRAP
4. (.17 mi lap around parking lot) – Mountain Climbers AMRAP
Round #2
Rinse and Repeat………….goal is to beat your reps from round #1
MARY:
ANNOUNCEMENTS: Read your news letter
COT:

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Loops n’ Lunges

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WARMUP: None
THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions.
– 20 yard lunge walk
– Nur back (not sure of spelling??)
Run to corner of Brayden Parkway & Emory Lane
10 Merkins
15 Sealjacks
Run to corner of 160 & Emory Lane
10 Merkins
15 Selajacks
.9 Mile Loop (Rinse and Repeat)

MARY:
ANNOUNCEMENTS: Prayers for Shower Curtain and patience with children
COT:

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Yep…that is a lot of merkins

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WARMUP: 10 SSH

THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020.

– Run 400m (which is conveniently 1 loop around the Harris Teater parking lot)
– 100 Merkins
– Run 400m
– 90 Squats
– Run 400m
– 80 Merkins
– Run 400m
– 70 Squats
– Run 400m
– 60 Merkins
– Run 400m
– 50 Squats
– Run 400m
– 40 Merkins
– Run 400m
– 30 Squats
– Run 400m
– 20 Merkins
– Run 400m
– 10 Squats
– Run 800m

Total work is 3 miles of running, 300 merkins and 250 squats

MARY: Nope

ANNOUNCEMENTS: A terribly off key version of happy birthday was sung for Long Duck (60) and White Hot (41), followed by 8 minutes of discussion around items that are in the newsletter.

COT: If you were there, you know.

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Bak too Skool

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WARMUP: SSH, Imperial Walker, Windmills, merkins, mountain climbers
THE THANG:
Around the park with various pain stations along the way. Next, infamous Uber hill. 2minutes to carry brick up and down hill. 4 periods simulated carrying books from class to class. We had a chance to discuss Site Q opportunities 😀

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Like a Flock of Seagulls …

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We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.

Looks like we made it,
Barry Manilow

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