Tag: Splinter

IronPax Pep- The Wheel of Misfortune

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WARMUP: Instructions and pick up Cindy
THE THANG: The Wheel of Misfortune
In a throwback IronPax workout from 2020, we did the Wheel of Misfortune. 43 minutes of AMRAP.
Start with a 400 meter run
Pick up your block, do 10 Thrusters
Rifle carry the block 25 yds. to the 1st of 6 stations. They included: Decline Merkins, Blockees/Man Makers, Squats with the block on your back, Kettle Bell Swings, Chest Press and Cross Arm Block Raises.
In between each station, Rifle carry back to the light pole and do 10 Thrusters.
Each round consisted of 210 reps.
Most completed 2 rounds. Some more, some less.
ANNOUNCEMENTS: Sign-up for IronPax, Ft. Mill Care Center still needs items. Get ready for Tour de Fort for the 10 year.
COT: Prayers for kids/teachers/parents as school starts back. Prayers for @Slapshot as he visits PA and his 102 yr old grandmother.

We ended with a discussion of community and building your brothers. IronPax is a great way to make new brothers by doing something hard together. Get signed up at https://f3greenwood.wordpress.com Workouts start will be Tuesdays and Fridays at NaFo. 5am start times as some of the beatdowns are timed to completion, though designed to be done in 45 minutes.

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Impromtu Q

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WARMUP: 15 SSH, Windmills, and Moroccan Night Clubs. Run a lap around the campus.
THE THANG: TABADA of 1 minute AMRAP then 30 seconds rest. The order was Merkins, SSH, Squats, American Hammers, Suicides, Flutter Kicks, Burpees, LBCs, Knee Taps, Leg Raises, Low Plank, Left & Right Side Plank, High Plank. Rinse and Repeat until we ran out of time at the 2nd round of Knee Taps.
MARY: N/A
ANNOUNCEMENTS: Read your newsletter b/c @fishstix couldn’t remember all of them as he was still trying to catch his breath.
COT: Prayers for schools as we head back on Monday. Prayers for YHC’s 2.0 as he switches elementary schools this year. Praises for 15 years of marriage for YHC and M. Prayers for @fishstix and his family as they approach the 1 year since losing his father.

Message of the day, always have a Q ready to go in case you’re called in to pinch hit when the scheduled Q no-shows. Great work today gents!

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“Just the Facts, Ma’am.” pt 2.

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It was a glorious 75 degree gloom today, complete with humidity and dew. The air was saturated from the storms overnight. Along the ride there was a Shield & Splinter sighting – running all the way from Regent Park. Animals.

YHC rolled into the AO in a good mood, made even better by the sighting of Dirty Harry waiting in the parking lot. To top it off, Albatross showed up the day after his FNG post. The man’s got gumption.

Start

Disclaimer was disclaimed, then we walked through the 5 core principles. YHC was excited to deliver the pain this morning.

COP

SSH x 34 IC

Merkins x 7 IC

Six Count Burpess x 5 IC

Jump Lunges x 8 Each Side

Weinke

Quick mosey to adjacent lot.

ASS WEBBS

1 Squat : 4 Squat Pulses up to 10:40. The PAX dropped it like it was hot.

Walk Like an Egyptian

This is a lunge hold Indian run. Take a step in a lunge, hold it, PAX in rear sprints to front. Step forward with other leg, hold while PAX in rear sprints to front. Repeat until you arrive at your destination.

Luckily our destination was only 50 or so yards… but the burn was felt.

BEARPEES

1 6-Count Burpee : 4 Bear Crawl Steps up to 10:40. YHC called the cadence throughout to keep the PAX together.

Mosey to field to complete final iteration.

JACK WEBBS

1 Merkin : 4 OH Claps up to 10:40. The shoulders were on fire for the duration of this iteration.

5 Min of Mary

Protractor into Rosalita’s x 10

Flutters x 10

American Hammers x 10

Gas Pumpers x 10 (at the discretion of Dirty Harry)

NMM

Today’s workout was pleasant – most would disagree – but the mutual suck endured alongside my brothers quickly became fun for YHC. I wanted to cut the movements short multiple times, but we don’t wake up at 0430 to half ass it.

I’ve been struggling to post as of late, and to be honest I am not happy with myself about it. I ran into Esso on Monday at Publix, and the camaraderie gained from posting quickly translates into the world a sense of community and belonging. He promised he’d come to my Q, and much to my delight, he did as he said. This community we have in F3 is not to be taken for granted, even by a kotter like myself. I am better when I post. Not only because of the 1st F. It’s because of the 2nd F that we all enjoy so much, followed by the 3rd F in putting our community and faith above ourselves. We push each other to be better daily. It starts with showing up.

Who is in your world that would benefit from this?

Announcements

Bethel Men’s Shelter tonight – and every first Thursday of the month. Hit up Poppins for info.

Prayers & Praises

Larry & Patty Pettus

DH’s Father in Law – Roger

Splinter’s friend getting herniated disc surgery

Albatross’ weekend trip to Chucktown and him focusing on getting his thoughts straight

Poppins – thanks for bringing me out to lead at The Ranch.

Punch List out.

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Lucky 7’s

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WARMUP: Mosey to stop sign, run back towards CoT and perform exercise at each speed bump.
THE THANG: Lucky 7’s AMRAP
7 pull-ups
7 hanging leg raises
7 wide grip push ups
Walking lunge + broad jump to stop sign
Turn and run down hill to stop sign and back up
Rinse and repeat
**1st 3 rounds wait on the 6
MARY: multiple PAX chose Mary exercises
ANNOUNCEMENTS: Read the newsletter carefully
COT: Be the man God wants you to be and you want to be everyday when you walk back through your door at home. No matter what type of day you have at work out on the job be the man God created you to be at home. Who do you want to be everyday when you return to your family?

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Tellier WOD

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WARMUP: SSH, WINDMILLS, IMPERIAL WALKERS AND MORROCAN NIGHTCLUBS
THE THANG: We did the Tellier WOD
10 Burpees
RUN
10 Burpees
25 Merkins
RUN
10 Burpees
25 Merkins
50 Lunges
RUN
10 Burpees
25 Merkins
50 Lunges
100 Big Boys
RUN
10 Burpees
25 Merkins
50 Lunges
100 Big Boys
150 SQUATS
RUN

MARY:
ANNOUNCEMENTS: read your newsletter
COT: PRAYERS AND PRAISES

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Tabatas w/ Cindy

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WARMUP: BandCamp warmed us up well with Broga, so it was SSH in Cadence x 25 and we were ready.
THE THANG: Took the Tabata theme I Q’d earlier in the week @ Bushwood to Varsity. Sorry Bobber. Since we were at Varsity thought what the hell, let’s throw in exercises with Cindy.

1 Tabata Round = 3 different exercises, 2 sets of each exercise backtoback, and then 1 set of each exercise all the way through for a total of 9 sets. 30 secs on and 10secs of rest = 4 1/2 min of exercise w/ 1 1/2 min of rest.
In between Tabata rounds we went to the pull up bars to monkey around. The flow is below:

1st Tabata Round
1st Exercise: CurltoCleantoPress with Cindy
2nd Exercise: Dead Lifts w/ 3 Rows completed at the bottom of the dead lift before coming back up with Cindy
3rd Exercise: Alt. forward lunge with a full rotational twist ( twist to both sides while holding the lunge position ) with Cindy

1st Pull Up Bar Routine – Challenge to the PAX was to complete the routine without coming off the bar.
1 Pull up – 1 Knee to Chest
1 Pull up – 2 Knees to Chest
1 Pull up – 3 Knees to Chest
1 Pull up – 4 Knees to Chest
1 Pull up – 5 Knees to Chest
1 Pull up
Completed 2 Rounds of the above.

2nd Tabata Round
1st Exercise: Kraken Man Makers – Man Maker performed with 3 block merkins.
2nd Exercise: BigBoy Situp into an American Hammer with Cindy ( At the apex of your BigBoy Situp complete an American Hammer, then come back down )
3rd Exercise: Sumo squats w/ 3 pulses at the bottom with Cindy pressed overhead

2nd Pull Up Bar Routine – Challenged Pax to stay on the bar to complete 1 round.
3 close grip chin ups, walk hands out on the bar to shoulder width apart and then perform 3 reg. chin ups, walk hands out on the bar to a wide grip and then perform 3 wide grip chin ups.
Completed 2 rounds of the above

3rd Tabata Round ( only had time enough to complete 1 set of each exercise )
1st Exercise: Perform a Merkin but hold at 6 inches and complete a Peter Parker, then complete the Merkin.
2nd Exercise: KB swings with Cindy
3rd Exercise: Perform a straight leg lift and hold with legs at apex, with Cindy in hand perform a crunch in an effort to reach your toes, then lower and upper halves come back to rest position ( rest position for lower half is 6 inches – don’t let your feet hit the ground )

MARY: N/A
ANNOUNCEMENTS: Bethel Mens’ Shelter 8/4, Final Countdown CSAUP, and probably a few others I forgot
COT: All PAX were asked to give a praise, prayer focused on being grateful to the point that it impacts those around you.

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Merkin extravaganza

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WARMUP: mosey to the asphalt football field, Moroccan night clubs, cherry pickers, low slow squats, low slow merkins
THE THANG: start with 2 squats, 2 merkins, 2 big boy sit-ups at the end line,
mosey 10 yards, increase to 4 count of each,
mosey to 20 yard line, do 6 reps of each…
30 YL-8 reps,
40YL-10 reps,
50YL-12 reps, start decreasing by 2 reps…
40 YL-10 reps,
30 YL-8 reps,
20YL-6reps,
10YL-4 reps, end line -2 reps; take a lap…
rinse and repeat, with different exercises this time, side straddle hops, wide arm merkins, LBC’s… these two evolutions where meant to follow natural movements, stand up, down on your chest, roll back on your 6… it kept the flow going.
Take another lap.
One more evolution just like before but only with merkins… a few of us where done with upper body after this… 30 second body destroyer and mosey back to COT
MARY: flutters, box cutters, LBC’s, American hammers.
8 minutes of broga to stretch most of our abused muscles…

Humidity was 1000% I believe.. everyone gave their best effort

Tinsel out!!

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Clovis showed us

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WARMUP: à la carte

THE THANG:
150 burpee pull-ups
10 mile run

We broke it into 15 reps, run 1 mile

Barely finished 4 rounds
That was hard.

When I do a hero workout, I remind myself that 2nd Lt. Clovis T. Ray didn’t share how he felt about the conflict he was fighting in. He just did what was asked of him, and wasn’t able to come home.

An honor to lead.

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Show up if you want pullups. Show up if you don’t

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WARMUP:
Polish Mating Dance – in honor of Kielbasa’s return
Scapular merkins
regular Merkins
Squats
Cherry pickers

Today’s message: Whatever you’re dealing with, just hang in there. Cat posters to follow.

THE THANG:

Mosey to pullup bars
Split into 2 groups due to size
1 minute dead hang
1 minute plank
1 minute dead hang
1 minute Al Gore
1 minute dead hang
1 minute people’s chair

Yog to the track
Tabata sprints
20 seconds all out sprint
20 seconds rest
3 out (only tell them about the 3)
3 back
Make it back to where you started
Bear crawl to cover missed distance

Yog to the pullup bars

5-10-15-20-
Pullups
Merkins
Toes 2 bar/knees to elbows
Run down the hill
Burpees
Run back up the hill

MARY:
Flutters
Pecker pointers
Hello Dollys
Dying cockroaches

ANNOUNCEMENTS:
COT:

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The Forts fastest AO

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Tuesday July 12th seabiscuit becomes the Forts newest official AO. Join us in the parking lot of Blues smokehouse @5:15am at the corner of Doby’s bridge rd and the bypass. This is going to be a speed based running AO, geared towards improving overall speed. If you’re not fast, then this is for you. If you are fast, this is also for you. It’s kinda like Disney, there’s something for everyone.

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