Tag: Deep State

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Howdy Partner! Catch me if you Can + Dora

AO: cruelhall
Q: Cal Worthington
PAX: Harry Caray, Esposa, Tinkertoy, Donkey Hammer, Young and Restless, Pedialyte, Deep State, Mistah Mistah
FNGs: None
COUNT: 9
CONDITIONS: 2 Parts Cool, 1 part Moist with a touch of Fog.

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!!

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IronPAX Week 0 – Zachary Tellier

AO: cruelhall
Q: EZ-Go
PAX: Focker, Deep State, Donkey Hammer, Esposa, EZ-Go, Fortran, Harry Caray, Kraut, Michael Freiburg, Pedialyte, Tinkertoy, Average Size
FNGs: None
COUNT: 12
CONDITIONS:
Hotter than it should be

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

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Four Corners of Fun 🥳

AO: cruelhall
Q: Cal Worthington
PAX: Harry Caray, Pedialyte, Esposa, EZ-Go, Donkey Hammer, Kraut, Tinkertoy, Young and Restless, Finger Dust, Fortran, Deep State, Topanga, Works for a Guy, Pound 🐶 , 0
FNGs: 1 0
COUNT: 15
CONDITIONS: :ok_hand:

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

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Get the Led Out

AO: detention
Q: Donkey Hammer
PAX: Uncle Jerry, EZ-Go, Accounts Receivable, Deep State, Esposa, Focker, Michael Freiburg, Movin On Up, Tinkertoy, Topanga
FNGs: None
COUNT: 11
CONDITIONS: 65, moderate humidity

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.

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Round 2 of the Goblet of Ice Trifecta

AO: greenmachine
Q: Natural Ice
PAX: Esposa, Cowboy, Shania, Matador, Black Lung, Betty Ford, Deep State, moneyshot, Natural Ice, LB
FNGs: None
COUNT: 10
Backblast: Green Machine – June 5, 2025

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

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For Old Time’s Sake

AO: sirellington
Q: Movin On Up
PAX: Deep State, Focker, Works for a Guy
FNGs: None
COUNT: 4
CONDITIONS: Moist

WARMUP:

20 SSH
15 Imperial walkers
15 Hill Billy’s
Willy maze
Mozy to sir E

THE THANG:

11s on the hill:
Bottom: 1 diamond mercan
Sprint up
Top: 10 jump squat
Lunge back down
SSH 6

Speed Bumps:
5 burpees
10 WWI
15 mercans
20 drydocks
25 squats
30 LBC
Back down and drop last workout
Do all exercises at last speed bump
SSH 6 at each bump

Mozy back

MARY:

20 Freddie mercs
10 Heal touched
20 Hello dolly’s

ANNOUNCEMENTS:

:eyes: Thinking about doing a last Tuesday of every month Sir E! (More to follow)

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Coupon Carry

AO: detention
Q: Focker
PAX: Deep State, Young and Restless, Pedialyte, Movin On Up, Average Size, EZ-Go, Esposa, Donkey Hammer, Topanga (Scott), Pound Puppy, Peabody
FNGs: None
COUNT: 12
CONDITIONS: Perfect

WARMUP: dynamic football warmup

THE THANG: grab large coupon for the group and mosey to bottom of bus loop.
One PAX goes backward up hill while others race to the top and do exercises while waiting. Then back to bottom and switch PAX
Navy seals
Burpees
Wall sit
Ww1
Inch worm merkins
Sit throughs
Flutter kicks
Deep squats
Dry docks
Slow heel drops
Diamond merkins

Mosey to playground and one PAX rifle carries coupon to top of ramp while other PAX work
Pull ups
Jump squats
Dips/skull crushers
Lunges
Navy seals

MOLESKINE: good solid work to loosen up our bodies for the week ahead. Good Mumblechatter, yet still difficult

ANNOUNCEMENTS: looking forward to Topanga (Scott) leadership and thank you Deep State!

COT: a call to appreciate the moments we have with our families because time is fleeting

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Punk Rocker Yes I am

AO: cruelhall
Q: Esposa
PAX: Deep State, Donkey Hammer, EZ-Go, Accounts Receivable, Pedialyte, Michael Freiburg, Movin On Up, 4Tran, Athena
FNGs: None
COUNT: 10
CONDITIONS:
Moist
WARMUP: Broga like a Rolling Stone and 55 Burpees, lap around ball field

THE THANG:

Group 1 Blovk work Tri-ceps, Group 2 Run then switch

Group 1 Block Curls Group 2 Run then switch

Group 1 Skull Crushers Group 3 Run then Switch

Wall Sits/ Poll sits

Group 1 WW1 Group 2 Run 5 pushups for 6 then switch

Group 1 Heel Taps Group 2 Run 5 pushups for 6

Group 1 Low Plank Group 2 Run 5 push ups for 6

MOLESKINE:

ANNOUNCEMENTS:

COT: Prayer for Ms of Pax

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Tabata Tabata

AO: detention
Q: Accounts Receivable
PAX: Donkey Hammer, Esposa, Accounts Receivable, Pedialyte, Deep State, Mistah Mistah, Cocktail, Peabody, Pepsi, Pound Puppy
FNGs: None
COUNT: 10
CONDITIONS:
Clear and 62

WARMUP:
Side straddle hops
Downward dog
Cobra
Yoga stretches
Imperial walkers
Hillbillies

THE THANG:
Que up the funk playlist (aka 80s porno tunes)

Mosey around baseball loop
Grab coupons and head to playground / grassy hill.

7s on the hill – atomic merks at the top / merkins at the bottom

Tabata round (50sec work / 10sec rest – 4 cycles)
Burpee pull ups
Curl to press
Iron crosses

Mosey back to parking lot
Sprints (atomic merkins) for 5 minutes

Mary:
5 min of round robin core exercises.

MOLESKINE:
Reminder to be intentional with our wives and our families. Engage each other and don’t be afraid to get vulnerable and ask emotional questions.

ANNOUNCEMENTS:
Cruelhall this Friday is moving to Handsomizer
.
COT:

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3/31

AO: detention
Q: Winona
PAX: Deep State, Esposa, Mistah Mistah, Pedialyte, Michael Freiburg
FNGs: None
COUNT: 6
CONDITIONS: soggy

WARMUP: stretch

THE THANG: 40 Merkins
40 squats
Native American run around the block
11s on the hill. Merlin and v up
Rowx20
Lungx20
Squatx20
WWIx20
Burpee burnout
Plank it out

MOLESKINE:

ANNOUNCEMENTS:

COT: