WARMUP: Collecting the cinderblock from behind the ROTC building
THE THANG: Beatdown with Cindy! 45 minute AMRAP to smoke your triceps and destroy your lower back with a large cinderblock.
-Lots of rifle carries, uphill, both ways. Because… who doesn’t want a large chunk of concrete over their head as their arms start to weaken?
-All Pax became penitent men with multiple reps of We’re Not Worthy.
-It wasn’t leg day but we dropped it low with some goblet squats.
-30lbs of concreted never felt so good against the back of your head on the tricep extensions.
-Barely missed the boys on the downswing with some cinderblock swings.
-Took a rest from the pain by doing LOTS of curls at the top of the parking lot.
MARY: …had a little lamb
ANNOUNCEMENTS: None
COT: caught up with #ao-varsity for announcements and prayer
Tag: Splinter
Honor of Cash
- QIC: fishstix, Double D
- When: 2022-09-14
- Pax: Band Camp, Barkley, Bo Wiseman (Saw Dust), Bonsai, Cicada, darkhelmet, decibelf3, Double D, Drop Thrill, fishstix, HarryCarry, Headspin, Heisenberg, Jump Shot, Mark Twain, Ölaf, Peabody, Sasquatch, Senator Tressel, Shady, Shield, Spider-Man, Splinter, Walker
- Posted In: Ring of Fire
Today, we honored Cash, hospital name Jay Griggs, who passed away in Sept 2020 of cancer. He was given the name “Cash” as in Johnny Cash due to his all black outfit he worn at his first workout along with his hometown of Nashville, TN. The Coop was renamed “Ring of Fire” in honor of Cash. Double D shared stories through the workout. Cash was a genuine person who was always ready to help out a friend.
Jekyll provided me with a backblast from 2015 where Cash was in attendance. I decided to copy it on a piece of paper and unfortunately dropped it in the gloom so it did not match the exact workout.
We first moseyed to the front entrance of the school for COP (SSHs, IWs, Windmills, Cherry Pickers, Plank Stretches, and Mountain Climbers)
Next, we moseyed to the gym wall for People’s Chair with each pax running out to the parking lot for 5 merkins. One round of Balls to the Wall.
The lights came on making it easier to navigate, mosey to the ROTC building.
Dirty McDeuce (3 exercises, 12 reps) Run to the top of the hill, 5 burpees and back down to starting point.
R1: Merkins, LBCs, Lunges
R2: Wide Arm Merkins, Hello Dollies, Squats
R3: CDD, Flutters, Jump Squats
R4: Stagger Merkins, X/Os, Calf Raises
Back to the top of the hill near the school
Three rounds of toe touches, Dips, Derkins (12 reps)
Back to COT
Closed with Cash’s prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.
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The Final Countdown
- QIC: Anchorman, fishstix
- When: 2022-09-10
- Pax: Anchorman, Assassin, Backdraft, Badlands, Band Camp, Barry Manilow, Bass-o-matic, Battle Bot, Beacon, Bitcoin, Bonsai, Boogie Down, Boss Hogg, CableGuy, Cakeboss, Cobra Kai, Cohiba, Console, Cornerstone, Cousin Eddie, crab_cakes, Cyclops, Dangerfield, decibelf3, Dojo, Double D, Esso, Everest, F3DaVinci, fishstix, Flash, Fogerty, Funhouse, Grinder, Grout, Ham Hock, HarryCarry, Kermit, Mainframe, Mark Nestel, Mini Phelps, Minuteman, Nasa, Photobomb, Pusher, Quack Attack, River Rat, Ruby Slippers, Sasquatch, Senator Tressel, Shady, Short Sale, Spectre, Spitz, Splinter, Sprocket, Spud, Tinsel, Trucker, Wicked Tuna, Zima
- Posted In: The Fort
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!
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Week 1 Iron Pax
- QIC: Slapshot
- When: 2022-09-06
- Pax: 3D, darkhelmet, Dojo, HarryCarry, Headspin, Shield, slapshot, Splinter
- Posted In: iron pax
So Humid…so dark….so wet….
In other words conditions were perfect for IPX week 1.
WARMUP: We did some SSH, windmills, and other stuff. It was all to loosen up for the inevitable beatdown.
THE THANG:
45 minute EMOM
4 Cones in a square. Each 25 yards apart
Start at cone 1 bearcrawl to cone 2 do 25 Squats,
sideways bearcrawl to cone 3 do 25 merkins,
Crawlbear to cone 4 do 25 Big Boy Sit-ups
sideways bearcrawl back to cone 1 do 25 burpees.
As many reps as you can in 45 minutes.
This was tough. Sweat poured, merlot was spilled, no tears shed but weakness did leave the body.
Grateful for the men that showed and did the really….really…. hard thing.
Week 2 here we come!! ⚔️⚔️⚔️
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‘Tis an unfortunate thing…
- QIC: darkhelmet
- When: 2022-08-22
- Pax: Beaker, Bo Wiseman (Saw Dust), Bow Wow, Conundrum, darkhelmet, HarryCarry, Rebound, Sasquatch, Shield, Spider-Man, Splinter
- Posted In: Honey Badger
WARMUP: I’m sure we did something.
THE THANG:
Run to the pull-up bars and grab a cinderblock…
BUY-IN: Bear Crawl down the hill toward the Elem School, then CrawlBear back up.
25 Pull-ups
400M run (up and down the hill twice)
25 4-ct curls
400M
25 burpees (no block)
400M
25 4-ct flutters with press
400M
onto Phase 2…
Mosey to the track with your brick…
1 lap with brick
25 overhead press
1 lap with brick
25 curls
1 lap with brick
25 overhead press
25 curls
No more laps, ran out of time…
ANNOUNCEMENTS: Read your newsletter
COT: So many thoughts about backblasts and about the process I went through on my own to write this one. One day, if you are interested, ask me and I’ll gladly share…
For now, here is the BB.
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Week 0 Iron PAX challenge
- QIC: Slapshot
- When: 2022-08-30
- Pax: 3D, Albatross, Beaker, Cujo, darkhelmet, Dojo, Grassy Knoll, HarryCarry, Headspin, Ruby Slippers, skipper, slapshot, Spectre, Spider-Man, Splinter
- Posted In: iron pax
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!
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4 Quarters & a “soggy weinke”
- QIC: Grout
- When: 2022-08-29
- Pax: Bo Wiseman (Saw Dust), Clickbait, darkhelmet, Grout, Happy Hour, HarryCarry, Isaiha Hlaisi - Jordache, Marty Byrde, Shield, Splinter
- Posted In: Honey Badger
WARMUP: None
THE THANG:
1st Quarter: 1 LAP
-20 ea. Curls – (with blocks)
-20 ea. Overhead Press – (with blocks)
-20 yard high knee out and back
*rinse and repeat 4 times
2nd Quarter: 1 LAP
-20 ea. Merkins
-20 ea. Swings (with block)
-20 yard shuffle out and back
*rinse and repeat 4 times
3rd Quarter: 1 LAP
-20 ea. LBC’s
-20 ea. American Hammers (in cadence)
-20 yard Bear Crawl out and back
*rinse and repeat 4 times
4th Quarter: 1 LAP
-20 ea. Squats
-20 ea. Lunges
-20 yard Nur then run back
*rinse and repeat 4 times
1 LAP
MARY: none
ANNOUNCEMENTS: read the newsletter. several PAX registering for the Spartan November 19th
COT:
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Regal Manor Impromptu Tour
- QIC: Splinter
- When: 2022-08-16
- Pax: Badlands, Shield, SkateOrDie, Splinter
- Posted In: Pathfinder
WARMUP: None- we just run
THE THANG: Took a tour of Regal Manor from NaFo. It was a good fellowship/conversational pace. Pax ran between 4.8 and 5.3 miles. The fast guys @SkateOrDie and @Badlands stretched their legs and bit and we got separated for a bit there and they had to run a little further to find us again.
ANNOUNCEMENTS: Read your newsletter. Get ready for the 10 yr celebration
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IronPax Pep- The Wheel of Misfortune
- QIC: Splinter
- When: 2022-08-17
- Pax: Albatros, Battle Bot, Beaker, Bodywash, BowWow, darkhelmet, El Spaniard, Grout, HarryCarry, Headspin, italianjob, Joe Lyons (F3 Long Duck), Kaiser, Marty Bryd, Rebound, Ruby Slippers, Shield, slapshot, Splinter, Tinsel, Wally
- Posted In: Ring of Fire
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
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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