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.
WARMUP:
Line up the bells heaviest to lightest
Mosey to grab cinderblocks
THE THANG:
Originally, the intention was to have a group working with 2 kettlebells and another group working with cinderblocks. Since there were 12 kettlebells and 6 PAX, we were all able to work together.
PAX were encouraged to grab 2 heavy bells and rucks or sandbags to get some serious strength training in.
EMOM
Team Iron:
Bigger muscle groups – with 2 bells
3 sets each. 10 reps
Squats
Deadlifts
Chest Presses
Rows
Swings (one bell)
Team Concrete:
Smaller muscle groups – with a cinder block
3 sets each. 20 reps
Curls
Tricep extensions
Shoulder presses
Clave raises
High pulls
We returned the cinderblocks and made it back to COT right at 0600
MARY:
none
COT:
Warmup – SSH, Windmills, plank, merkins
Rucks on – grab sandbags/loose weights and take with for lap around campus- squats/merkins
Move to field – for spoke/wheel style workout using half field (50 yards between corners):
Corner 1 – swings
Corner 2 – OH press
Corner 3 – curls
Corner 4 – bent over rows
Center- man makers (always 5 reps)
Round 1 – suit case carry (5 reps each corner)
Round 2 – Bear Crawl ruck drag (10 reps each corner)
Round 3 – suitcase carry (15 reps each corner)
Another lap around campus with weights- merkins/squats
Announcements: lots of ruck opportunities coming this fall. 10 yr anniversary details to come
CoT: prayers/praises
WARMUP: no warm up
THE THANG:
With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers
We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.
Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.
Great turn out for Chupacabra and Stockade.
Tinsel out…
WARMUP: Didn’t do that…
THE THANG: Laps around Kingsley with some lifting at the turn each time (sets of 20 each)
1st lap: Curls, Overhead Press, Squat
2nd lap: High Pull, Swing, Squat
3rd lap: Curls, Overhead Press, Squat
Then we wandered in circles like a dog looking to lay down so we could get to 3.0 miles
MARY: Nope
ANNOUNCEMENTS: PotHole’s event is tonight. Everyone go if possible
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!!
Plans had to be changed slightly as there were only 3 of us there but I still made sure we get our moneys worth of the early wake up.
We left the sandbags and ladder in the car and rucked around the school for 2.86 miles with 10 merkins every 3 minutes on the minute, total of 200 merkins. We finished up with 3 minutes of abs lab.
Great time to catch up with Mainframe and Divac.
I’ll keep the ladder handy for my next Q…
We prayed for our families, kids, patience and a great summer for everyone.
Tinsel out!
We honored our brother Treehugger with a Ruck version of the WOD.
5 rounds of:
10 sandbag rows
20 flutter kicks with ruck overhead
30 merkins
40 yard sandbag toss
50 yard sandbag farmers carry
1/4 mile run/ruck
It was a sweat fest and the merkins with the ruck on received the most complaints.
We prayed for the people affected by the accident at the beginning of the bear race, prayers for our families and for patience and balance on our minds.
I will suggest to keep a water bottle handy when working out in this heat and humidity, I had to pull mine out of the car 10 minutes into to WOD.
Stay hydrated brothers!!