WARMUP: Side-straddle hops, yoga stretches, merkins
THE THANG:
Indian run around neighborhood loop.
Grab blocks and head to playground
5 rounds of:
26 Overhead press
30 sec dead-hang
10 corncob rows
20 4 count merkins
Run the hill
MARY:
Round Robbin core exercises for 5 min
MOLESKINE:
Prayer for health for fam members
Prayer for our marriages
Prayer for guidance as we head into 2026
Strength and honor
WARMUP: stretches, snow angels, toy soldiers, reindeer run
THE THANG:
1 curl with descending/lift the kid to bed
2 thrusters lift the trees
3 sit ups with bag
4 pull throughs/slide the box
5 squats/lift the box
6 crunchy frogs
7 overhead presses/lift the kid
8 squats
9 flutters
10 descending merkins/fill the sweater
11 lunges fill the pants
12 120 plank
Followed by 3 sprints and some gut work
MOLESKINE: FNG Paul getting out after Butterball Crawl. Excellent job Pedialyte and EZ-Go on the connection!
ANNOUNCEMENTS: 51 weeks for us to brainstorm on Butterball Crawl improvements and advertising
COT: prayers for Andrew McDermott friend and Harry Caray mother.
WARMUP:
easy short loop, old man stretches
THE THANG:
short jog to Sir Winston Church Hill
11’s – atomic merkins at the bottom, jump squats at the top
short jog back to the start
Tabata 40 seconds on/15 seconds off- multiple rounds of Jane Fondas, SLR, imperial walkers, hillbillies, calf raises, Freddy Mercs, shoulder taps
MOLESKINE:
Thanks for letting me be the emergency Q. We made it up as we went but the energy level was high. Most animated coffeeteria I’ve seen in a while.
ANNOUNCEMENTS:
Crieve Hall Butter Ball Crawl this Thursday. Run starts at 7am. Coffee and pancakes after. Bring the whole family. EZ-Go sent out a sign up for planning purposes. $5 donation encouraged. We will also meet up Wednesday night for prerun planning and putting out signs. I’ll send out a time when I know it.
COT:
Thinking about Deep State ‘s aunt and Dale Clay.
WARMUP: I.C. x15
15x Imp. Walkers
15x Toy Soldiers
15x SSH
15x PickUp
15x Grass Git’rs
Stay down 4 stretch
THE THANG:
Thang 1. – Mosey to Street / Partner Up 👥 Catch me if you can / Burpee Edition
2 Burpees at each Tag! 🏃🏻♂️
End of St and Back
Thang 2. – Partner 👥 4 DORA.
100 🖐️ Release Merkins / High Knees Lap
150 Big Boy Sit Ups / Bear Crawl Lap
200 Jump Squats / Crab Walk Lap
COT:
What is one thing you want to change about your life? Career? Family? Marriage? Personal?
Take steps in th right direction and make the change you want to see!!
WARMUP:
25 SSH
25 Alternating Toe Touches
10 Low and Slow Merkins
Willy Mays Hayes
Stretch OYO while describing the Thang
THE THANG:
IronPAX is a F3 nationwide challenge issued by F3 Greenwood. It’s one HARD workout per week that competitors can upload their scores and see how they stack up.
This year is themed after RED (Remember Everyone Deployed) WODs, this week remembering U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.
For time:
10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs
Submit your score here: f3greenwood.org/ipc-submit-score
Check out more about IronPAX here: f3greenwood.org/ironpax
MOLESKINE:
Very sore as I write this. Workout was sneaky but definitely caught up with us later on in the day so I’ve heard.
Good work boys.
ANNOUNCEMENTS:
– 11 year convergence next Saturday at Sevier Park
– Sept 11 convergence Thursday at Green Machine
COT:
– Prayers for our troops and their families at home and abroad
WARMUP: Started on time with a few excercises IC as the Avengers of cruelhall were still pulling into the lot hoping to beat the buzzer :rotating_light: Ended the warmup with a Native American Run around the school and grabbed a coupon to bring back!
THE THANG:
Four Corners of Fun! Excercises at each of the 4 Corners using different modes of transportation for each round. Go to the corner, do the excercise come back to center, One SITUP and proceed to all corners, always stopping at the center for the sit-up! (Picture in Comment section)
COT: Keep Pushing! Always a pleasure to be with Y’all #nashvilleismysecondf3home #iloveithere #shirerising #noimnotmoving
WARMUP:
1st warmup – ssh, wmh, gm
2nd warm up – walking imperial walkers, walking hillbillies, side shuffle left, side shuffle right, easy jog
3rd warmup – broga including down dog to up fog, cat/cow, squat rotations, runners stretch with a twist, prone snow angels, prone scorpions, Earl Fondas, SLR
THE THANG:
Bus hill: 10 jump squats and 20 APD top, jog to bottom, alligator merkins uphill halfway, then 20 lunges, then jog to top x 4 rounds
Playground: rounds of 5 bubkas, 10 v-ups, 20 J. Lo’s. till finish
MOLESKINE:
Contentment. May we strive to find it.
Deep State states friend, Daniel.
ANNOUNCEMENTS:
Major announcement coming to cruelhall this Friday.
Heads up for a July 4 convergence at handsomizer.
Thanks for the chance to lead and sweat with you guys today.
Conditions: Humid, but rocking
Warm-O-Rama:
Quick warm-up with side straddle hops and dynamic stretches
The Thang – Triforce of Wisdom:
We brought back the 11s format from Titan, dropping the block and swapping the hill for a much longer full-length football field grind.
– Bottom of the Field: Burpees
– Far End of the Field: WWI Sit-Ups
Each round required a different movement to travel the length:
1. Bear crawl
2. Bernie (run backward)
3. Crawl bear
4. Walking lunges
5. Crab walk
6. Imperial walker walk
7. Sprint (plain run)
8. High knees
9. Side shuffle (switch sides halfway)
10. Lieutenant Dan (lunge + squat combo)
The PAX pushed hard, and everyone completed
No quit in this crew.
Moleskin:
This marked Round 2: Wisdom in the Goblet of Ice Trifecta. One more to go:
– :white_check_mark: Power – Titan
– :white_check_mark: Wisdom – Green Machine
– :fire: Courage – Handsomizer (June 6)
COT:
Prayers lifted for the Stronghold men and for those going through the struggle.
Announcements:
– Cruel Hall will be joining Handsomizer this Friday for the final Q of the series
– 4th of July convergence at Handsomizer details to be shared soon
– CSAUP in the works – teams of 5, details coming
SYITG,
Natural Ice
