5-2-25 OG Nightmare
Viper
Mr Anderson
Brickyard
Tackleberry
Goldwing
Doubtfire – 6
Manchester
FNG – Jingleheimer
Waldo
Pooh Bear
Norm
Vespa – Q
Mission. 5 core principles, credo
Warm ups: ssh, arm circles, imperial Walkers.
mosey to hill
Pair up, 100: squats, merkins, big boys, and burpees, while partner runs. Hill sprint every 7 minutes.
Countorama
Nameorama
Six
Name FNG Jon Bringman “Jingleheimer”
Cot
*Should be 300 squats, not sit ups
Murph.
Men present: Dora, Southie, Bob Ross, Kolson, Dynamite, Sumo (FNG)
1 mile run
100 pull-ups
200 push-ups.
300 sit ups.
1 mile Run.
End in COT
cRaZy 8's @ the Commons 04/29/2025
Pax: Ponzi(Q) , Huckleberry, Crawdad, Anchor
Mission and Core Principles
8 Reps each exercise in a round
Cycle 1: Absolutions, LBCs, American Hammers, Imperial Walker, Big Boys, Run
Cycle 2: Air Press, Dips, Merken, Decline Merken, Mike Tysons, Run
Cycle 3: Burpee, High Knees, Squats, Leg Lifts, Mtn. Climbers, Run
Repeato – Time estimate allows 3x
COT
There was no ruck this week.
Welcome
F3 Mission & Core Principles
PAX:
Footloose
Norm
Landslide
Purdy
Gulliver
Lyman (QIC)
Warmup: 10 Side-Straddle Hops, 10 Windmills,
The Thang:
Run a 1/2 mile lap
Then choose a weight (if needed) and choose an exercise to do 30 reps.
Weights: 20lb dumbbells, 25lb plate, 25lb kettlebell, 35lb cindy, or 40lb rucksack
Excercises:
Kettlebell swings
Thrusters
Overhead press
Merkins
Lunges 2:1
Squats
LBCs
Run another lap, 30 reps of choice, repeato.
Countorama
Name-o-rama
Gulliver was the Six
Announcements
Ended in Prayer.
Pleasure to lead today!
Lyman
Beatdown Name: A Wakanda Mosey…in cadence?
Date: 05.01.2025
Location: Wakanda
QIC: Gulliver
PAX:
Meatloaf
Chubbs
Welcome
F3 Mission and Core Principles
Disclaimer
Warmup: Cherry pickers in cadence, stretch to each side for 10 seconds, worlds greatest stretch
The Thang:
Ran to Biggby and back and introduced a little song to be sung in military cadence style by the PAX.
COT
Count-o-Rama
Name-o-Rama
The Six
Announcements
LDP3
Prayer
Rise Up! Beatdown
Pax:
Guardian
Gepetto
Coal
Photon
Oil change
Mile high
Nitrous
Hannibal
Finkle
Crawdad
Spaulding – Q
The thang:
Warm up- thank you Guardian for leading
Arm circles
Merkins
Circuit
Station 1 – bottom of stairs
10 burpees
When finished run up the ramp to the middle landing
20 Australian merkins – middle landing
Then run to top of the ramp
30 merkins feet up the ramp-top of ramp
Then run to the top of stairs
Do 40 air presses-too of the stairs
Down the stairs
Do 50 dips – main area
Get the 6
Round 2
10 lt. Dans – bottom of stairs
Run up the ramp to middle
20 skaters Apollo Onos – middle landing
Run to the top of the ramp
30 squats- top of the ramp
Run to stairs
40 fire hydrants (20 each leg)- top of the stairs
Go down the stairs
50 calf raises- on ledge or ground
Get the 6
Round 3 – same circuit
10 – X factors
20 – 2-1 imperial walkers
30 – Big boys
40 – Superman’s
50 – Freddie mercury 2-1
Get the 6
Run up the hill
Cool down at the top of the hill
7 count motivators
Windmills
Circle merkins to 50
The pax:
Rudy – Q
Viper
Doubtfire
Brickyard
Huckleberry
Vespa
The thing:
4 cones will be setup to form a square. Each round consists of doing the previous round plus one new exercise at the next cone. After each round the PAX must run the rest of the way around the square and pick up the sixth. Whoever was the first to make it back to the start line gets to pick the exercise for the next round.
Meatloaf
Landslide
Coconut
Woodstock – Q
Brought back some awful, old memories by running back "Participation Award" https://f3greenwood.org/all/ironpax-challenge/participation-award-ipc-2023-week-1
That is a lot of burpees, regardless of what they call them. Merkins and mule kicks don't help, and the cherries on top of WW3 Situps and Thrusters is *chef's kiss*. The e5mom movements are a "relief" for 10 yards, then sucky for 10 yards. No catching your breath, no break for the muscle groups targeted, no room for quitting. The way an Iron Pax workout should be.