WARMUP: We stretched
THE THANG: Iron Pax week 2 Ruck version
MARY: Around the horn
ANNOUNCEMENTS: Newsletter
COT: Prayers and praises. YHC has the privilege to led us out
WARMUP: grab extra weight from my car and put it in your ruck to meet the 45# requirement
THE THANG: ruck around Kingsley’s perimeter for 2 miles with a stop at CAH for 50 step ups in lieu of the upcoming Chad 1000x, ruck around LPL and back for another 10 step ups due to time. Total 3 miles and 60 step ups.
ANNOUNCEMENTS: suicide prevention WOD Chad 1000x is coming up
COT: stays in COT
Tinsel out.
WARMUP: Rucks on – grab weight plates coupons (Fishstix claims I must have borrowed them cause they are too heavy for me) and walk through parking lot (with a short coupon rifle carry) to O’Reilly parking lot for CoP
Rucks off – SSH, WM, up/down dog, merkins, MNC all IC
THE THANG: rucks back on and suitcase carry coupons onto Old Farm Rd.
At entrance to apartments, coupons down and perform 10 Squats (IC) and 10 Merkins (OYO)
pick coupons back up and suitcase carry to end of Old Farm Rd
partner up for Dora 1 2 3
(ruck stays on for duration – use coupons for exercise)
100 curls – partner 1 curls while partner 2 rifle carries coupon to tree and back. switch/repeat
200 OH Press – partner 1 OH Press while partner 2 bear crawls to tree and back. switch/repeat (this is where complaining/modifications started – no gloves was bad idea)
300 Shoulder Taps- partner 1 Shoulder Taps while partner 2 suitcase carries coupon to tree and back. switch/repeat (this is where no gloves was really bad idea)
Had to cut Shoulder taps short for sake of time and head back toward CoT.
MARY: Tinsel showed us a shortcut on the way back so we had time for some chest press flutters and American Hammers IC and finally broke in Tinsel’s new rucks with some pickle pointers.
ANNOUNCEMENTS:
Shoes for F3 Kenya continues until Tuesday – need shoes for all ages
Adopt-a-road trash cleanup – this Saturday 0745 Peachstand
read newsletter for other fundraising/service opportunities including charity skeet shoot, dam2dam, etc
COT: Don’t do it alone
Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.
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!
We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up.
Mosey to fire station
20 SSH IC
10 Windmills IC
15 LSS IC
15 MNC IC
Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and then back down the waterfall.
Mosey to bottom of Tara Tea and partner up.
DORA
NUR uphill and run back while partner completes
50 – merkins
100- overhead claps
150 – LBCs
200 – flutters
Back to the baseball field for some core, legs and upper body webs:
CORE
Captain Thor, 1 big boy sit-up – 4 American hammers, run 10 yards; 2 BBSU – 8 AH, run 10 yards; 3 BBSU – 12 AH, run 10 yards… repeat until completion of 10 BBSU – 40 AH
Total: 55 BBSU and 220 AH
Take a lap around the field.
LEGS
1 squat – 4 calf raises, run 20 yards; 2 squats – 8 calf raises, run 20 yards; 3 squats – 12 calf raises, run 20 yards… repeat until completion of 10 squats – 40 calf raises.
Total: 55 squats – 220 calf raises
Take a lap around the field.
UPPER BODY
Lots of mumble chatter while explaining this one, no running in between series this time
1 merkin – 4 shoulder taps; 2 merkins – 8 shoulder taps; 3 merkins – 12 ST; took a brake after 5-20, then another brake after 7-28 and YHC had already lost count and whining came into the game so as a crowd pleaser we repeated 7-28… finished up with 10 merkins – 40 shoulder taps.
Total: 62 merkins – 248 shoulder taps
We had a couple of minutes to go back to COT with smoked shoulders and Badlands thought it was a good idea to keep doing merkins, add 10 IC to the count. 9 for YHC, apparently my watch was out of whack and alerted me it was 0730.
Great work by everyone.
Announcements:
9/11 WOD at NaFo on 9/5 starting at 0600, bring sandbags and rucks.
10 year anniversary festivities start officially on Wednesday with someone named Zima at the PAINtheon games.
Final countdown happening on 9/10
Prayers and praises were lifted.
Tinsel and Kermit out…
Iron Pax week 0
Buy in:
5 rounds of
20 thrusters
20 merkins
Cool down:
3 rounds of
100 ft mosey
100 ft 3 burpees, 5 lunges
Buy out:
5 rounds of
20 thrusters
20 merkins
Cool down:
400 m ruck
COT:
Met with the runners and stockade crew
WARMUP: none
THE THANG:
Rucked around the loop 160, Brusters, Hubert Graham, gold hill
Lots of great 2nd F and We got to learn about Tinsels business and how he got started.
WARMUP:
Run a lap
SSH
Low slow squat
hold bottom of squat
Plank up
10 slide overs in cadence
10 high pulls in cadence
20 flutters with press in cadence
THE THANG:
Segment 1
7s
Snatch
Bulgarians
mode of transport: walk with bell overhead
Segment 2
Dora
Mode of transport: Carry the steel beams with the snake cut into them out and back
Pullovers
Chest press
curls
lunges
Calf raises
Shrugs
We did 2 full rotations through the PAX
Brief pause to watch the International Space Station cruise by. We don’t know if they were looking for the moon, but we made sure one was visible from Snake Pit
0550 Segment 3
10 minute AMRAP 21-15-9
21 flutters (L+R=1)
15 squats
9 skull crushers
MARY:
Stand around and wait for Bushwood to finally show up
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.