Category: Uncategorized

DATE: 2022-09-30
AO: Farm
Q: Sparky
PAX: Chile, Faceplant
FNGs: None
COUNT: 3
WARMUP:
SSH, WMH,Beet Pickers, Michael Phelps, surrenders, short mozy

THE THANG:
20 merckins
Run across field
Skater hops
Run back
Wall sits

20 merkins
Run
Shoulder press
Run
Door kicks

20
Jump squats
Wall sits

20
Side lunges
Door kicks

20
Squats
Hammy stretches

MARY:
Marching glute bridges
Plank with T extension
V ups
Donkey whips
Lbc

ANNOUNCEMENTS: rain coming. No cleanup

COT:
Work on career resume as well as funeral resume. One boss, didn’t treat workers kindly. Died over weekend. High fives from subordinates. Other boss- great track record. Kind. Healthy until colon cancer. People came from all over state spanning multiple companies to celebrate. Which would happen to you?

DATE: 2022-09-30
AO: Patriot
Q: citrus
PAX: Shake ‘N’ Bake, CableGuy, Bone, Elvis, 2 percent, Mayberry, 3 mile, Anchor Man, Maj. Payne, Booking, My Space, Lazlo, Old Bay, Big Short, Obadiah, sticks, bogey, Kodiak, Ice Tea, Sunshine, Jag, XL FNGs: FNG Gherkin
COUNT: 24
WARMUP: Sampled exercises from THE THANG.

THE THANG: IPC 4 – Death by Skinny Runner
https://f3greenwood.wordpress.com/2022/09/25/ironpax-challenge-week-4-death-by-skinny-runner/

* 100 Gas Pumpers
* 50 Jump Rope
* 1 mile run
* 25 Hello Dollies
* 25 Burpees
* 50 Jump Rope
* 400-meter run
* 25 Hand Release Merkins
* 25 V-Ups
* 50 Jump Rope
* 400-meter run
* 25 Leg Raises
* 25 Jungle Boi Squats – 2 spoons style
* 50 Jump Rope
* 400-meter run
* 25 4-count flutter kicks
* 25 Bonnie Blairs (hard way)
* 50 Jump Rope
* 400-meter run
* 100 Big Boy Sit-ups
* 50 Jump Rope
* 1 mile run

MARY: Covered by THE THANG.

ANNOUNCEMENTS: No time.

COT: YHC has heard a lot of COTs begin with “I don’t really have anything, but…”. Stop. Don’t downplay the value of your own COT. YHC has walked away from everyone with something new.

DATE: 2022-09-27
AO: Delphi
Q: Peanuts
PAX: Zeus, Simba, Rocket, Raider, Hoolihan, Wham-O, Bluegrass, Gadget, Dunder FNGs: None
COUNT: 10
WARMUP: SSH, WMH, Bat Wings, DD, CK
THE THANG: DORA – 150 Merkins / 250 LBCs / 300 Dips / 15 BCs across court. Second pax moseys down to soccer field and enjoys a lap. MARY: FKs waiting on the Six
ANNOUNCEMENTS: none
COT: Everyone really loves working those shoulders aka Bat Wings or my preference the dirty birds. Instead of flapping gums we flapped our wings.
We come together in tough times. Proves that regardless of our differences tough times bring us together. Reach out and help those in need. The slight difference you make can have massive impacts – you never can predict the value of what you do.

DATE: 2022-09-30
AO: Sparta
Q: Lightyear
PAX: K-Pop, Peanuts, Rambler, Zeus, Bluegrass
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, squat jumps, stretching
THE THANG: PAX started with a nice mosey around the school to the Route 66 start… 11 light posts, 1 merkin at the first post working our way up to 11 merkins at the 11th light post (I.e., 66 reps) then did the flutter kicks back to the starting light post with varying methods of transpo between each light post (run, side shuffle, lunge walk, high skip, etc.). After Route 66, PAX moseyed down to the field for a 5 min EMOM or 10 squats, 5 burpees, and 10 merkins, and finally finished the thang with a lap around the track. Bluegrass crushed IPC 4.
MARY: dead starfish, knees to chest, Penguin taps, American Hammers, and 1k LBCs.
ANNOUNCEMENTS: The Grunt, Road clean up on the 29th, and Rambler likes to hike so you should join him. ALSO co-q happening tomorrow at Olympus, you don’t want to miss it!
COT: Plant, Grow, Serve . . . How are we doing on all three as F3 The Capital and as our own as men in our community

DATE: 2022-09-29
AO: Freestate
Q: Wildcat
PAX: Deagle, CashOnly, Cannoli, Butter, Dungeon Master (Amon), Horshack FNGs: None
COUNT: 7
Warmup:
Side-Straddle-Hop: x 25 IC
Swingbillies: x 15 IC
Arm circles/Chinooks: x 10/5/5/10 IC
Cherry Pickers: x 15 IC
Mountain Climbers: x 15 IC
Plank Jacks: x 15 IC
Hairy Rockettes: x 15 IC
Windmills: x 15 IC

The Thang:
1X, 2X, 3X, 4X, 5X, 4X, 3X, 2X, 1X (with variant mosey intervals) Burpees
Overhead Coupon Presses
Star Jumps
Coupon Curls
Merkins
Coupon Squats

Mary:
Freddie Mercury x 15 IC
LBCs x 10 IC
Flutters x 10 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
X Factors x 12 IC

COT: As I expect we all were this week, I was brought up short at the news of the untimely death of Sherlock’s friend, a kid I never met, as I have been by so many deaths since I was Sherlock’s age, even the timely ones. All I can take out of it is two lessons, albeit somewhat contradictory ones. One is to be careful, there are easy sensible things we all can do to take care of ourselves and act more safely. The other, of course, is not to be too careful, but to try and make the most of the time we have, to try and grab all the gusto we can, as the old ad used to say, and to focus as much as we can on our real priorities – the important ones we have to keep in mind, and not just the immediate and exigent ones that present themselves to us all too often and too regularly. Coming here does a part of that for me but, particularly as we gain respect and double respect status and the time seems to be getting short, let’s try to make the rest of it count! Starting today!