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:
– Side straddle hops x 31
– Werewolfs (aka Downward Dog into Cobra and back) x 10
– Scorpions x 10
– Zombie walk out & back
THE THANG:
First, obligatory Burpee Thriller, listen to Thriller and do a burpee every time you hear the signature “thriller” in the chorus or something scary in the lyrics
Deck of Horrors!!! :wolf: :spades: :diamonds: :clubs: :heart: :male_vampire:
To the pavilion, circle up and get ready to pull cards.
– Add 10 to digits (2-10)
– Royals trigger a flat 10 reps of a harder exercise
– Aces have their own deviltry
Spades :spades:
– Digits = Squats
– Royals = Squat Jumps
– Ace = Broad Jump around the square
Clubs :clubs:
– Digits = LBC’s
– Royals = V-Ups
– Ace = 200 American Hammers (single count)
Hearts :heart:
– Digits = High Knees
– Royals = Hopping Hillbillies
– Ace = Cotton Eye Joe (High Knees with words, Hillbillies with instrumentals)
Diamonds :diamonds:
– Digits = Carolina Dry Docks
– Royals = Diamond Merkins
– Ace = Bear Crawl around the square
Back to post at 5 mins out for Howler Monkeys, I.e. monkey humper ring of fire
MOLESKINE:
Instructions were for the next man pulling a card to do half the reps before getting up to pull the card so we keep it moving. That worked once we got the hang of it.
The Aces were obviously everyone’s favorite, and the mumblechatter peaked during Cotton Eye Joe as predicted. Fan favorite, sure to be repeated soon! Honestly I was pretty wiped by the time we got there but we made it through.
We completed all but 4 cards! That brings the total reps to very close to the following full counts:
– 144 x Squats
– 30 x Squat Jumps
– 144 x LBCs
– 30 x V-Ups
– 144 x High Knees
– 30 x Hopping Hillbillies
– 144 x Dry Docks
– 30 x Diamond Merkins
Not counting the Aces, that’s 700 reps of good work, more than the standard Dora, and the Aces were some good work too. Way to keep it moving men!
Coffeeteeria was a smashing success with a co-brew from Toothless and Esposa, with Esposa bringing gatorade and even Twisted Tea for the road…well not for the road but you get it.
ANNOUNCEMENTS:
– f3dads workout was this AM!
– Esposa on Q for Halloween, or for the daring, handsomizer will be aiming for the local in-workout record of 315 burpees
COT:
– Prayers for the family Focker was visiting with their newborn experiencing complications
– Prayers for Prayers for YHC (Toothless) for the move to Crieve Hall in December and the current home selling in the meantime
As always, it was an honor to lead, men! Thanks for having me out, and I’ll be seein’ ya!
— Toothless :tooth:
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: 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.
