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: Broga followed by burpee Apocalypse
THE THANG: Deck of Cards
:clubs: lung 2=1
:hearts: Arods= j-low with a pickle pounder
:diamonds:Superman’s
:spades: Merkins
Aces. 11 burpees plus the work out
MOLESKINE: get it
ANNOUNCEMENTS: 2.0 work out, Crieve Hall Butter Ball Crawl
COT: Prayer
WARMUP: various active stuff (high knees and the sort)
THE THANG:
-indigenous people run to bottom of Cochran. Catch-me-if-you-can with partner going backward up hill while other partner does squats and WW1 then sprints to catch up
-mosey to grassy hill in ag center
-10 squats—>sprint up—>20 ww1–>back down
-10 merkins, 10 squats—>sprint—>20 heel lifts
-10 merkins, 10 squats, 10 monkey humpers—>20 crunchy frogs
-10 merkins, 10 squats, 10 monkey humpers, 10 dry socks—>sprint—> 20 Ww1
-indigenous people run back to start
-sprints and jogs of various %
-2 minute low plank
MOLESKINE: thank you men for entertaining me with the long journey today. Covered almost a 5K. LOL, lots of love
ANNOUNCEMENTS: octoburpee , f3dads , and come out for F3 After Dark
COT: step back and assess where you’re at. Complacent? Make a change
WARMUP: dynamic stretching
THE THANG: upper body first
12 rounds of “pump you ups” AKA
1 minute of:
5 pull ups
10 hand release merkins
15 dry docks
Mosey to bus hill for lower body
10 jump squats
15 lunges (single count)
20 Alabama prom dates
Run up hill
10 feet together squats
15 monkey humpers
20 hip flexor pumps
Bernie hill
10 star jumps
15 Smurf jacks
20 frog pumps
Sprint 100%
Repeat one more time
Mosey to start for my choice of gut work
MOLESKINE: good upper body pump today. Gonna be lots of men walking sideways through doors. Booty cheeks and quads definitely gonna be sore.
ANNOUNCEMENTS: too many to mention! Check Slack you dummies
COT: thankful for Topanga (Scott) and his example. Prayers for his mom in this time. Andrew McDermott’s sister upcoming surgery. Shoutout to Mistah Mistah on the new addition tomorrow!
Thankful for my wife who continues to be gracious and patient with me as we celebrate 7 years today.
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: dynamic stretches
THE THANG: grab a block
10 merkins, 15 thrusters, 20 merkins, 25 thrusters, 30 merkins, run bus loop
10 thrusters, 15 ww1, 20 thrusters, 25 ww1, 30 thrusters, run bus loop
10 ww1, 15 swings, 20 ww1, 25 swings, 30 ww1, run bus loop
10 swings, 15 blockees, 20 swings, 25 blockees, 30 swings, run bus loop
10 blockees, 15 thrusters, 20 swings, 25 ww1, 30 merkins, return blocks
MOLESKINE: even Esposa couldn’t sustain mumblechatter during this workout. This one hurt.
ANNOUNCEMENTS: csaup 50 mile relay in August!
COT: continued prayers for Camp Mystic and all those affected by the Texas flood. Practicing gratitude.
