Tag: Spectre

Are you Tony Hawk?

Leave a comment

WARMUP:
– 30-something SSHs
– Dynamic stretching on soccer field
– Discussion about the origins of my F3 name and the fact that a kid at Inizios really REALLY thought I was Tony Hawk – lol
– The F3 Name conversation spilled over to some of the other PAX present…Change Order expressed grievance over being picked on because of his career, Kermit apparently really likes broad jumps – I don’t know 🤷‍♂️

THE THANG:
A tour of the campus was the basic premise:
– Mosey to the athletic entrance: Lunges walks/reverse lunge walks w/ assorted exercises in between (bomb jacks, big boy sit-ups, monkey humpers, etc.) between light poles
– Mosey to bus loop: Merkin train (1 merkin and walk your hands 3 “steps” to the right) down one side of the curb
– Wall sits alternating with BTTW x3
– Merkin train part 2
– Mosey to the playground: 1 pull up, 2 chin ups, 1 Kraken Burpee, 10 knees to chest on the swings x 3
– Mosey to back of school for assorted stupidity (maktar jais on the wall, bear crawls, calf raises up the steps, broad jumps, more lunge walks)
– Mosey to front of middle school at top of car rider loop: 11s with big boy sit-ups at bottom of hill and burpees at top – completed 1/10, 2/9, and 3/8
– “Catch me if you can” sprint back to COT

MARY: 4 min of PAX favorites

ANNOUNCEMENTS: Charity Shoot and Bourbon Tasting coming soon
COT: Kermit took us out!

TClap |
0

Ironclad for the Win

Leave a comment

WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners
THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky.  He wrote out the exercises so this is a workout an 11 year old can do 😉

5 reps of Merkins, Derkins, Diamond Merkins, Parker Peters.  Run half way around the loop and complete another set of 5 reps of each exercise.
Rinse and repeat but increase the rep count to 10 of each exercise.

Mosey to the back of the school for some wall work. Balls to the Wall. Every man does a 10 count (hold position for 90 seconds). Recovery is a wall sit for 90 seconds. Rinse and repeat!

Mosey to the next station:  
Round 1: 20 SSH, 20 Flutters, 40 squats, 40 shoulder taps (double count), 30 Carolina Dry Docks – run a lap around the parking lot
Round 2: 20 Xs & Os, 15 Big Boys, 20 LBCs, 15 Flutters, 10 Diamond merkins

Mosey to the pull up bars:
Split in 2 groups. 1st group completes 10 pull ups. 2nd group completes 10 knees to chest using the swing sets. Flapjack and complete 2 rounds

Mosey back to COT for 2mins of Mary to finish.

MARY:
ANNOUNCEMENTS: t laps for Poppins and his work on the Kenya shoes collection.
COT:praying for Double Ds father in surgery today, for Lookout’s son as he is dealing with seizures. Spectre’s family as they fly in from Chicago before hurricane Ian. Praying for all this impacted by the hurricane.

TClap |
0

IronPax Week 4. The End

Leave a comment

WARMUP: Instructions and quick SSH and Windmills.
THE THANG: The last IronPax of the season was build for runners and titled “Death by Skiny Runner”. It was 3 miles
Of running and 650 reps for time.

100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run

MARY: none. We were all gassed
ANNOUNCEMENTS: Bethal Mens Shelter service opportunity. Read your Newsletter
COT:

TClap |
0

Introducing the Office

Leave a comment

WARMUP: disclaimer
THE THANG: took a tour around the outer perimeter of the Manliest AO in the Fort. We stopped at what is now referred to as “The Office” where each man did a weighted pullup while another man stabilized the pull up station by holding a dip. After each man did their rep @Flounder decided to show us all up with preforming 3 weighted pull ups at the ripe old age of 76. We made one last lap around the VA and made it to the base of the hill by cycle bar where we took turns calling squats while passing a baby sandbag around the circle. Introduced the hillbilly squat: a deep squat followed by two hillbilly walkers. Then sprint up the hill to COT.
MARY: we did a few flutters
ANNOUNCEMENTS: Journey groups will be forming soon. If interested contact me
COT: prayers for schools, parents dealing with teens, marriages, work stress, and patience with in-laws.

TClap |
0

The Final Countdown

Leave a comment

The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

TClap |
0

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

dead end of suck

Leave a comment

mumblechatter was pretty solid throughout but not much from YHC… was feeling rough this week after a late night concert Sunday- the early mornings this week just never came together.

Thankful to get the nod to Q here though as I have only been to a couple workouts over on this side of town.

WARMUP: Mosey past Teeter and Express Oil to Old Farm Dr. circle up and perform following IC: SSH, WM, MNC, Plank/honeymooner/down dog, Mtn. Climbers

THE THANG: 5 station ladder style Pyramid along Old Farm Dr.

5 stations equally spread along length of Old Farm Dr.

1) 15 Freddy Mercuries
2) 20 Merkins
3) 25 Jump Squats
4) 30 Wide Arm Merkins
5) 35 Imperial Squat Walkers

went up the ladder and back down for totals of:

120 Freddy Mercuries, 140 merkins, 125 jump squats, 90 wide arm merkins, 35 Imperial Squat Walkers

MARY: Mosey back to CoT for 3 minutes of LBCs, Leg Raises, American Hammers

ANNOUNCEMENTS: Stuff the bus this Saturday, 9/11 workout pre-blast soon

COT: Gotta be there

TClap |
0

B.L.I.M.P.S.

Leave a comment

WARMUP:
15 – Side Straddle Hops
10 – Windmill
15 – Moroccan Night Club
10 – Cherry Pickers
15 – Merkins

THE THANG:
B.L.I.M.P.S.
Snaked across the parking lot up and down the lanes starting with B and adding letters each time and then back down the ladder. (B, BL, BLI, BLIM, BLIMP, BLIMPS, BLIMP, BLIM, BLI, BL, B)

5 Burpees
10 Lunge each leg
15 Imperial Walker
20 Merkins
25 Plank Jacks
30 Squats

MARY:
Captain Thor  Jack Webb
BBS & American Hammers

Yard Sale Ab callout: 20 LBC
Paddle Ab callout: 20 count 6 inch feet together hold, 20 count 6 inch feet shoulder width apart hold
Spectre Ab callout: 45 Heel Taps

ANNOUNCEMENTS:
CSAUP
AO consolidation

COT:
Sickness going around for kids
Nagging injuries
Wisdom on housing issues

TClap |
0

Alcatraz Soup

Leave a comment

WARMUP: IC
15 IC – Side Straddle Hops
10 IC – Windmill
15 IC – Moroccan Night Club
10 IC – Cherry Pickers
15 IC – Merkins

THE THANG:

Merkin Indian Run around Runde Park down hill and back up
A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Merkins, while the rest of the Pax mosey in a line. After completing the Merkins, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Merkins, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Merkins or until the Q calls it.

Charles Bronson on the Baseball Field
Performed exercises at entrance to baseball field, run to infield dirt/grass line. First round bear crawl, Second round walking lunge, Third round walking lunge. 50 Merkins, 50 LBC’s, 50 Jump Squats.

Partner D.O.R.A. run down parking lot and back.
100 – Merkins
200 – LBC
300 – Squats

MARY:
ABC’s of Abs
ANNOUNCEMENTS:
CSAUP
COT:
Safe travels
Clarity on home buying process

TClap |
0

The Merkabet

Leave a comment

WARMUP:
Broga warmup flow with Sasquatch
THE THANG:
20 Merkins, 10 BBS, 20 Squats at 10 lightpoles around the parking lot.
Total – 200 Merkins, 100 BBS, 200 Squats
(Regular, Diamond, Skinny, Wide, Staggered R, Staggered L, Right Arm Out, Left Arm Out, Carolina Dry Dock, Regular)
MARY:
ABC’s of Abs – On your 6/back spell out each capital letter of the alphabet with your legs) called out each letter around the group.
ANNOUNCEMENTS:
CSAUP
COT:
Sawdust flying to Brazil
Marty Birds son lost a tooth
Spectre clarity on home buying process

TClap |
0