Tag: skipper

Week 0 Iron PAX challenge

Leave a comment

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!

TClap |
0

zebraJockey

Leave a comment

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.

TClap |
0

Another “Yinzer” Q @ Stockade

Leave a comment

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:

TClap |
0

Loops n’ Lunges

Leave a comment

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:

TClap |
0

Yep…that is a lot of merkins

Leave a comment

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.

TClap |
0

Bak too Skool

Leave a comment

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 😀

TClap |
0

Like a Flock of Seagulls …

Leave a comment

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

TClap |
0

rucking up heart attack hill

Leave a comment

WARMUP: plankitude
THE THANG: head towards the heart attack hill. Perform 5 ruck thrusters at bottom of hill. Take the hill.
MARY: we did some flutters with ruck press
ANNOUNCEMENTS: Sprocket is putting together football game picks with F3 integrated into the competition
COT: prayers for healing and thanks for family & F3

TClap |
0