Backblasts

AO: Lightening Rod

QIC: Ghost

PAX: Danish, Kiwi, Lumbergh, Pops, Slash

Conditions

60 degrees and dry.

Warm up

• 20x SSH
• 10x imperial walkers
• 10x halos
• 10x windmills
• 10x fast high knees

The Thang

Mosey to field pushed 5 person sled 100 yards to warm up.

11s (2 exercises – perform 10 of the first and 1 of the second, then 9 of the first and 2 of the second and so on until you do 1 of the first and 10 of the second)

• Rows and Frozen Freddie Mercury’s on the hard count
• Merkins and Bonnie Blairs on the hard count
• Burpees and LBCs
• Dips and

Pushed sled over toward the ultimate crew to try to provoke a little sled battle, but they didn’t take the bait. We held plank and then went back to the Lightning Rod.

6MoM

10x reach around side planks

20x reverse snow angels (hard count)

15x box cutters

COT

Talked about being spread thin. I feel that I’m not able to put in my best effort in most of what I do. I’m trying to embrace that mediocrity a little bit realizing that some of my motivation is just to look good in front of others. Sometimes we need to show up and just give what we can even if it isn’t our best. But sometimes we also need to remove things from our lives that are taking too much space. Lumbergh shared similar struggles and needing to say no sometimes. Danish talked about not letting perfection get in the way of progress. Slash talked about the dangers of perfectionism.

Much love,

Ghost

AO: Lightening Rod

QIC: Kiwi

PAX: Herbie, Ghost, Danish

Conditions

45 degrees with water on the ground. Say goodbye to summer

Warm up

• 10x 3rd grade exercise
• 10x scissor arms
• 5x forward then 5x reverse arm circles
• 15x windmills
• 10x halos
• 10x monkey humpers
• 10 x SSH

The Thang

Mosey to field do 800m of pick up the 6 with 3 burpees.

perform the list of exercise as 1 min on with 15 second rest between each set

• Typewriter Rows
• Frozen Freddies
• 3 second hold Rows
• Seated Squats
• Normal Rows
• Burpees with jump tuck
• Run 400 m (if done before others do BDE Burpees till 6 is in)
• typewriter Rows
• Kraken Burpee with 1 merkin
• 3 second hold Rows
• x factors
• Normal Rows
• Run 400 m (if done before others do BDE Burpees till 6 is in)
• Typewriter Rows
• Kraken Burpee with 1 merkin
• 3 second hold Rows
• Frozen Freddies
• Normal Rows
• Run 400 m (if done before others do BDE Burpees till 6 is in)
  

6MoM

1 min box cutter

1 min plank

COT

Talked about stress. Last week I had a panic attack for the first time in my life. Seems like the group is stressed and pull thin at the moment. I encourage and ask everyone to check in with themselves on stress levels and check in on each other right now. It is a hard time many. Danish shared his own stories relating to stress and that it is helpful to put things into perspective. Most things aren’t life or death. Herbie shared about the importance to have boundaries at work to prevent burnout. Ghost shared the importance of sharing what your are going through and being vulnerable.

Honored to be here,

Kiwi

AO: Gaunlet

QIC: Slash

PAX: Houdini, Danish, Kiwi, Free Lunch

Conditions

Low 50s, clear and dark. Winter is coming.

Warm up

400m Mosey

Windmills x 12

Halos x20

Butt Kickers x 12

Worlds Greatest Stretch x 10

The Thang

IronPax Week 2 prep!

Partner up at sideline 

Goal is to complete 100 reps combined with partner while other partner goes to the other sideline and does 10 burpees, then returns to switch. Repeat until 100 are finished.

Round 1 

• Locomotion: coupon carry  (or bear crawl for those who forgot coupons, then crawl bear back to beginning sideline)

• Reps: squrls (squat and bicep curl)

Round 2 

• Locomotion: rifle carry (or inchworms for those w/out coupons)

• Reps: overhead press 

Round 3

• Loco: sprint

• Reps: 3-second hold rows 

Round 4

• Loco: sprint

• Reps: X-factors

ABS

Russian Twists x10

Coupon Lifts x20

COT

Read a good article from our CEO about his daily practices, and how he’s learned from Micheal Jordan about the importance of having an individual team. There’s an image of leaders needing to do it on their own, but he realized that pro athlete have all kinds of help from coaches to nutritionists to therapists. I expressed a few areas I’d like to get help from others, and set an intention with the group to do so.

Iron Pax week 2 is gonna be a fun one!

Rock on, Slash!

AO: LavaField

QIC: Slash

PAX: StrayCat, Houdini, Herbie, Slumberkins

Conditions

55 with more energy on the field than usual. About 15 minutes later we learned that the LavaField is now an AO for junior soccer matches as well, w/ both fields packed with kiddos and parents who came to watch their kids but ended up getting a show of F3 men performing a grueling IronPax week 1 workout.

Warm up

400m Mosey

Windmills x 12

Money humpers x12

Pickle Bombers x 10

Backward arm circles x 10

The Thang

Performed the IronPax workout week 1! The fastest was 31min and everyone crossed the finish line by 60min. Great effort cheering each other on and staying mentally tough w/ the many distractions on the track and field.

https://f3greenwood.com/2021/09/05/revenge-of-the-bunnies-ipc-2021-week-1/

CLOSER

Stay Cat suggested we do 20 merkins for the 20th anniversary for Sept 11th. Done IC.

COT

9/11 was a moment that with a huge pre and post. It impacted so many parts of our lives in an instance, which are still unfolding (like we withdrawing from Afghanistan). Covid strikes me as similar in that there will always be a striking before/after the moment it hit. But with covid we’re still in the early stages. Even though things are opening back up, there’s a long unknown road ahead. I talked about trying to take the long view when I’m getting frustrated about how slowly we’re returning to normal life.

We had some good shares about where people were for 9/11 and how it impacted them.

Rock on, Slash!

A0: Lightening Rod

QIC: Kiwi

PAX: Free Lunch, Herbie, Walkman , Ghost

Conditions

64 with an ashy rain settled from the night before

Warm up

20xSide Straddle Hop’s
10x sumo walkers
10x monkey humpers
10x Windmillls
10x slow high knees

The Thang

Warm up with ‘categories’:

get in a line and each do an exercise. The first person does burpees, next does lunges, next does imperial walkers, next person does merkens, the next person does plank, and the final person does squats. Keep doing the exercise non stop and 1 person calls out a category. It then moves down the line with each person having 3 seconds to list something in the category. I.e if the category was birds, the first person would say penguin, the next would say seagull, etc. until someone runs out of birds and then must go to the end of line while everyone moves up one exercise/location. continue for 7 minutes

5 person relay race:

4 people separate to corners of a rectangle 25 meters by 15. Each person performs one of the following exercises at each corner.

Burpees tuck jump
Bonnie Blairs
Merkins
Man makers

The fifth person sprints from one corner to the next. Once there he replaces the person doing the exercise and they sprint to the next corner to replace the next person doing the exercise. Continue till all people have completed 4 complete relays.

5 person relay race with Murder Bunnies

Same format as before but replace sprinting with Murder Bunnies and the four exercises at the corners as:

Tick tocks
Box cutters
Big bois
Frozen Freddie

Repeat for time

Mosey back

20 x reverse snow angels

outlaws x 5 each direction

COT

For the COT we talked about consistency. How it is easy to see the impact others have on the group when the decide to fart sack. It is noticeable when people don’t show up and it feels icky. However we often don’t consider how much our own absence affects the group. We talked about the difficulty in holding people accountable when we don’t know what attendance people are committed to. Kiwi, Free Lunch, and Walkman committed to starting each week committing to how many days they will be attending. Anyone that wishes to pick up the habit is welcome to join.

Kiwi

AO: Lightning Rod

QIC: Ghost

PAX: Free Lunch, Herbie, Stray Cat, Lumbergh

Conditions

Dark and in the 60s

Warm up

20xSide Straddle Hop’s
10x halos
10x Windmillls
10x slow high knees

The Thang

60 seconds on each exercise – 10 seconds rest between – Twice through 15 exercises

Several of these exercises borrowed from Megan Dahlman

• Tit for Tat – bent knee merkin with knee touch
• Frozen Freddy Mercurys
• Rows on bike racks
• Merkins
• Burpee Tuck Jump
• Reach Around Plank
• Shoulder Press from bench
• Lunge Thrust (back lunge – then bring knee forward and up to chest)
• Scissors
• Dead lift to figure 4 squat
• Roll ups
• Lateral Skater hops (Anton Ohnos)
• Plank
• Reverse Snow Angels
• Bonnie Blairs

COT

Circle of trust was a discussion of what it means to be a high impact man. There are ways people can go wrong. Impact isn’t necessarily always good or optimal. PAX shared that impact is about being present to serve others. It’s about keeping a healthy balance.

Ghost Out