Tag: Splinter

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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Varsity Locks up Shield

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WARMUP: Windmills SSH Nightclubs, Squats Merks Stretching, Mosey w buttkickers, toy soldiers.
THE THANG: Rebel :Partner up (3s) Merkin pumps with flutters – bottom of hill with Pull ups and Squats top of hill(next to JRROTC) 3rd partner is the timing of switching locations. Bass grabbed Q stick from Rebel and led the pax with rows of light poles (4) – w pain locations at each stop – increasing reps by 2 at each pole. 4 rounds completed w varying exercises for each round
Fogerty took back the Q stick for a quick round of JackWebbs ( squats/seal jax)
MARY: finishing with 3 mins of Mary led by NASA and capped off with Gemini closing out w a round of Russian Twists.
ANNOUNCEMENTS: Bethel, Christmas Party, DamtoDam,
COT: prayers and praises added by all pax as we went around the circle for everyone to share something.
Bass closed is out in prayer.

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Perseverance requires unwavering determination, resilience in the face of challenges, and a refusal to succumb to setbacks.

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Pulled up discussed what are we struggling with and what holding us back.

WARMUP:
Imperial walkers
Windmills
Standing toy soldiers
The church clap

THE THANG
Mosey over to the pull up bars and grab Cinderblocks

The task: complete the exercise then complete run to the bottom of the hill preform 10 plank tucks for the first 2 exercises the the next two sets Peter Parker’s, shoulder taps. Last but not least 50 monkey humpers after the pull ups

10 Cindy Blocker’s
20 Each Leg Fire Hydrants
25 Burpees
30 Cinderblock Curls – return the Cinderblocks
40 Pull ups

Next mosey to the parking lot on the way we discussed what is it is that is holding us back.
Push ups at every end cap median.
Start at 5 and increase by 5 for every Median. We made it to 30 the fatigue was real and so was getting attacked by fire ant.

Announcements, prayers and praises.

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Green fruit with fuzz

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Esso:
Merkins
Dips
Overhead Claps
Derkins
Erkins
Multiple reps

Band Camp:
Pacer Test

Shady:
10 knee ups
20 flutters
30 American hammers
40 second plank

10 Peter Parker’s
10 Parker Peters
10 Side things now called the fire hydrant

– @Barry Manilow was not parterning with @Anchorman or @CakeBoss
– @Portal found an orange sky
– @HarryCarry and @Shady want another 20 meter shot
– @SkateOrDie managed to get to the closest AO to his house, and many mornings that is enough
– @Shield and @Ruby Slippers want permission to give me candid feedback. Granted.
– @Saw Dust charges hard
– @Splinter and @Esso had a competition to see who was a bigger Clemson fan. ( @Slash would have loved it )

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Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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Staff Sergeant Edwardo Loredo Dedication

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Broga, and Strawberry Pickers
THE THANG:
Cheese Shredder
3 Rounds: (24) Burpees, (24) Squats, (24) Merkins, (24) Lunges, (24) Big Boy Sit Ups, and 1 lap around track
4 Rounds: (1) Carolina dry docks at Goal Line and (5) LBCs at 20 yard line. Counts increased every round by 1 for Carolina Dry Docks and by 5 for LBCs. Mode of Transportation consisted of the following:
Round 1: Bear Crawl, Round 2: Nur, Round 3: Crab Walk, Round 4: Sprint, Round 5: Mosey
MARY: (24) reps of American Hammers, Flutters, Hello Dollies, Box Cutters, and Rosalita
ANNOUNCEMENTS: HIM Camp, Stuff the Bus, and Bethel Shelter Food Service
COT: Prayers and Praises

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Running for ourselves and Exercises for Heros

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WARMUP:
– SSH x15
– Windmill x10
– Merkins x10
– Peter Parkers x10
– Parker Peters x10
THE THANG:
– Site Q Hosted 2 Mile Fitness Test. This was delivered complete with a computer and television powered by a generator to display the time.
– Lake Effect set the new record with 11 minutes and change. It is possible he could have been faster if all the PAX were not in his way as he lapped them.
– After wrapping up the 2 mile run it was time for the Hero WOD.

Honored Fallen K-9 Police Office Kevin Tonn of a Galt Police Department in California. EOW 1/15/2013

– 200m Run (was supposed to be 100 for January)
– 20 Overhead Press (was supposed to be 15 for the day of the month)
– 13 Merkins
– 35 LBCs
– 11 Thrusters
– 9 Burpees

WOD calls for 10 rounds, but we only got about 5 dues to the 2 mile run at the beginning.

MARY:
– Flutters x15
– American Hammers x15
– Some other exercises called out by the PAX

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