WARMUP: Ruck Walk Mosey and Abs!
THE THANG: check on the Coach’s Box to be sure they were not slacking!
MARY: One Round
ANNOUNCEMENTS: Alll of them – Convergence 9/11. bethel men’s shelter next week,
COT: We all shared !
WARMUP: shoulder up the sandbags
THE THANG: 2.5 miles of rucking rotating a 40# and a 50# sandbag between pax.
ANNOUNCEMENTS: Travis Manion Hero ruck happening on 9/15
COT: stays in COT
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!
WARMUP: What? This is a ruck…
THE THANG: Took a left on 160 to WEP. Looped around the park and back. I had 3.25 miles on the watch but started it late so it was probably a little over that
ANNOUNCEMENTS: Sofrito is like a living version of the newsletter. He listed off more items than I knew we had! He did notably forget the Christmas party though…
COT: Pray for kids/teacher/parents as the school year starts and also everyone in the labor market as the economy waivers.
WARMUP: SSH, windmills, 7’s with 100 yd run and burpees and both ends
THE THANG:
“NINE EAGLES”
6 rounds:
• 11 Ruck Push Ups
• 11 Ruck Lunges (total)
• 11 Ruck Overhead Press
• 11 Ruck Overhead Squat
• 11 Ruck Swings
• 11 Flutter Kicks (4 count )
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Ruck Plank Pull Throughs (total)
• 101 meter Sandbag Shoulder Carry
• 101 meter Sandbag Farmer Carry
Ruck: Men 30lb
Sandbag: Men 60lb
MARY: Box cutters, LBCs
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: None
THE THANG:
3+ Ruck Miles
1 minute of pull ups/ hang time
1 minute of LSS
10 ruck merkins
MARY: none
ANNOUNCEMENTS: newsletter
COT: closed in prayer
WARMUP: SSH, WM
THE THANG:
BEAR CRAWL 75y and TOY SOLDIER back
MURDER BUNNY 75y and PASS-THROUGH LUNGE back
DUCK WALK W/ BELL 75y and OVERHEAD CARRY back
Timer:
Rd1 10 Overhead sandbag tosses
Rd2 8 pull-ups
Rd3 50 mountain climbers
AMRAP:
– HIGH PULLS
– HALO CW
– HALO CC
– M.H.S.
– MERKIN PASSTHROUGH
– LUNGE PASSTHROUGH
RUN A LAP
– SWINGS
– O.H.P
– AROUND THE WORLD CW
– AROUND THE WORLD CC
– DEADLIFT
– SKULL CRUSHER
RUN A LAP
– TRI-EXTENTIONS
– BENTOVER ROW LEFT
– BENTOVER ROW RIGHT
– CURLS
– FLUTTER PRESS
– B.B. O.H.P.
RUN A LAP
MARY: American Hammers, BB Sit-ups, Flutters
ANNOUNCEMENTS: Newsletters
COT: Closed in prayer
WARMUP: put your ruck on
THE THANG: wonder out to the one mile loop around the hospital, 2 loops and then a stroll to the hotel and back.
MARY: 6 minutes of broga
ANNOUNCEMENTS: all of them
COT: flag handoff to Sofrito
WARMUP: Welcome & Disclaimer
THE THANG: We jumped into a circuit training of pain stations with 10 Reps each of the following: LSS, Merkins, Flutter Kicks, 60lb Sand Bag Over Head Toss, Ruck Sack Curls, SSH, Monkey Humpers, 40lb Bent Over Rows, Big Boys. Every 5-10 minutes we Mosey a lap around the parking lot x2, and 1 backwards jog.
MARY: Lots of fellowship, and sweet tunes.
ANNOUNCEMENTS: HIM Camp, Men Bethel Shelter, & NEWSLETTER
COT: Praises & Prayer, 5th Core Principles and shared with Halfback about the 3 Fs.
Disclaimer at 5 AM sharp from YHC, we crossed the street to panera for some in cadence Warm-O-Rama that included,
Side Straddle Hop
Windmills
Moroccan Nightclubs
Imperial Walkers
Hillbilly Walkers
1 mile around Kingsley and then time for some,
Lunges
Merkins
Step up
1 more mile around Kingsley and now this time,
Squats
Merkins
Mountain Climbers
1 more mile and it was time for CoT
CoT:
Announcements: Bethel men’s, convergence and read newsletter
Prayers and Praises (said & unsaid)