15 gentlemen ventured out into the gloom to test themselves against week 3 of IronPax, including one FNG!

https://f3greenwood.com/2021/09/19/b-the-emom-ipc-2021-week-3/

CoT: Sparrow’s foster child, praise for Tortuga’s M’s negative tests!

September 21st, 2021

The dog days of summer were celebrated by going through some world record temperatures from the past century.

On July 10th, 1913 at Furnace Creek Ranch in Death Valley -134F

Motivators 28

Mountain Man Poopers 30

Goofballs 30

Abe Vigodas 30

Squats 16

Total for Warmorama: 134 reps

Partners collectively reached the record at each exercise and then after sprinted up Hoffa.

1. Merkins Greenland June 23, 1915 – 86F

2. Mountain Climbers – Cyprus Sept 4th 2020 115F

3. Lunges Bolivia – October 29, 2010 – 116F 1/1

4. Overhead presses Mexico July 28th 1995 125F

5. Bent over Rows Chicago – July 6, 2012 – 105

6. Squats w Coupon – Botswana January 7th, 2016 111F

7. Skull Crushers – Siberia June 17th, 2020 100F

8. LBCs Fort Yukon Alaska June 27th, 1915 100F

9. Curls – South Africa November 3, 1918 122F

10. Kettle Bell Swings Denmark August 10, 1975 97F

It wasn’t your typical Wednesday in September for F3 Wheaton. Mayn PAX completed IPC wk 2 on Monday so a run club was added to the mix. Overall, a beautiful day at the Tar Pit with many PAX in attendance

WOR: Motivators x 7, Arm Circles, Picking Daiseys

The Thangs – IPC Wk2 or Run Club

NOR:
Run: Shiplap, T-Bone (week 0 IPC), Tortuga, Banks, Jolly

IPC: Cookies, Milk Duds, 8-Track, Wet Burrito, Katniss, Da Vinci, Bloomer

12 Pax gathered on a gorgeous fall morning to run/ruck/walk

WOR: On your own plus a walk up the hill

10 PAX ran, 1 rucked and 1 walked 20 minutes out in the dark and back with the sunrise.

NOR: @toto, @cheese, @jolly, @panhandle, @panda express, @tortuga, @Dr Phil, @cookies, @zoro, @shiplap, @8-track, @t-bone(Q)

COT: prayed for 3 Pax babies due any day now (Shiplap, Heist, Dirty Laundry), and Panhandle heavy work stuff coming up.

Pre (not fore) Moleskin: Find simple things to be thankful for – even – or especially when life is tough.

Moleskin: CS Lewis:

“If you think of this world as a place simply intended for our happiness, you find it quite intolerable: think of it as a place for training and correction and it’s not so bad.”

BB for 9.16.2021 -Had a great showing for a full-priced workout without any discount coupons. We refreshed ourselves on some baserunning for a 7 of Diamonds workout:WARMORAMA:Motivators
Mountain Man Poopers
Abe Vagodas
Tippy Taps
Arm CirclesThe Thang: 7 of Diamonds
Total of 8 rounds. First-round 7 reps, 2nd round 14 reps, 21, 28, then count back down to 21,14,7. Reps were performed at each "base"Home plate at base of Hoffa: LBCs
First base at intersection past bridges: squats.
2nd base at far intersection: merkins
3rd base at bridge next to the parking lot: Lunges – 1is1PAX who finished early circled up and did merry until everyone finished.Moleskin 1. "Every day is a new opportunity. You can build on yesterday’s success or put its failures behind and start over again. That’s the way life is, with a new game every day, and that’s the way baseball is." – Bob FellerMoleskin 2. "Worry does not empty tomorrow of its sorrow. It empties today of its strength." Corrie Ten Boom

Warmorama: Follow the leader body scan to Meet me in the Morning

The Thang: With partner, keep doing single exercise while your partner summits Hoffa, runs to the path and back. Try to match your reps the next round.

Music is a combination of Blood on the Tracks (1974) with Slow Train Comin’ (1979)

When you Gonna Wake Up: Merkens

Shelter from the Storm: Culrs

Precious Angel: Curls

I Believe in Your: Rows

Buckets of Rain: Overhead Press

Slow Train Comin’: Dips

Change My Way of Thinkin’: Lunges

Tangled Up in Blue: LBCs

Moleskin: The last minute of When He Returns:

Surrender your crown on this blood stained ground, take off your mask
He sees your deeds, he knows your needs even before you ask
How long can you falsify and deny what is real
How long can you hate yourself for the weakness you conceal
Of every earthly plan that be known to man, he is unconcerned
He’s got plans of his own to set up his throne
When he returns

PAX present: @panhandle, @hotbox, @pandaexpress, @ralphy, @tortuga, @bloomer, @8track, @yankee, @bigmac, @saga, @aloha, @gummibear, @jolly, @banks, @crack, @katniss, @cookies, @davinci (Q)

18 PAX showed up for a modified version of the “You do You” Monday workout. 13 chose to post early (0515 startex) in order to have plenty of time to complete this week’s IronPAX Challenge, and 5 chose to strap some weight on and ruck around the AO.

After a brief Warm-o-Rama (SSH IC – 20, Abe Vigodas IC 10, Arm Circles IC – 10F, 10R, Michael Phelps OYO), the IPC group headed to the base of Hoffa where YHC had measured out the required 160ft distance.

Thang 1: IronPAX Challenge – Week 2: 4 Rounds for time
Round 1: 8 burpees, sprint to other end, 8 burpees, sprint back, repeat for total of 11 sets of burpees. Total of 88 burpees.
Round 2: 8 Squrls (squat curl combo), block carry to other end, 8 Squrls, block carry back, repeat for a total of 11 sets. Total of 88 Squrls.
Round 3: 88 Overhead presses, Rifle Carry block to other end, 88 Overhead presses, Rifle Carry back. Total of 176 OHPs.
Round 4: 88 X-Factors, Bear Crawl to other end, 88 X-Factors, Crawl Bear back. Total of 176 X-Factors. (most PAX chose to Crawl Bear first, then Bear Crawl back)

Thang 2:
Since we finished so “quickly,” @Tortuga helped YHC decide that we should run up Hoffa. So we did. Twice. The second time up we circled up for some You-Call-It Mary. We went around the circle with each PAX calling out an exercise to perform for 5 reps. Time was called, and we collected our coupons and moseyed back to the flag.

The Ruckers arrived at the flag at about the same time. They finished with about 2.5mi total distance.

COT: @Cookies (ruck), @Minnie (ruck), @Bloomer (IPC), @Big Mac (IPC), @8-Track (ruck), @Hotbox (IPC), @Jolly (IPC), @Zoro (IPC), @SAGA (IPC), @Panda Express (IPC), @Sparrow (IPC), @Panhandle (IPC), @T-bone (IPC), @Jailbreak (Ruck), @Tortuga (IPC), @Shiplap (IPC), @Banks (IPC), @Crack (IPC, Q)

7am 9/11/21 – A.O. Mastodon In honor of 9/11 we worked hard and spent time honoring those who lost their lives and talked about where we were when we heard the news 20 years ago.

WOR:

Side Straddle Hops x 15 IC
Goof Balls x 20 IC
Abe Vigodas x 20 IC
Step ups on coupon x 20 IC
Air Squats x 20 IC

The Thang

The World Trade center was 110 stories or 2226 steps. Roughly 1.1 miles. We grabbed our coupons and walked/jogged around the 1.1 mile loop past Dan Taylor alley. Along the way we stopped and did the following work for each number represented. We did the shorter loop around the lack passing the pool on the 2nd time around.

AA Flight 11 (Murder Bunnies) – crashed into North Tower @ 8:46am. 92 people died (sit ups)
US Flight 175 (Side Straddle Hops with partner) – South Tower @ 9:03am. 65 people died (Air squats)
AA Flight 77 (Coupon Rows) hit Pentagon at 9:37am. 64 people died (push ups)
UA Flight 94 (Coupon Step ups) Passengers retook the plane & it crashed. 44 people died (KB swings)

2977 people lost their lives that day. We did two burpees or blockies at the base of Hoffa and then ran up and did 9 and then ran down and did 7 and then ran back up and did 7 more.

COT: Prayed for 9/11 victims and families. Captain’s extended family who has COVID, Haiti, Afghanistan, Hurricane recovery and families displaced

Moleskin: John 15:12-13 “My command is this: Love each other as I have loved you. 13Greater love has no one than this: to lay down one’s life for one’s friends.”

Pax: TBTF, Crack, Noodles, Cookies, Bad Debt, Jail Break, Dirty Laundry, Aloha, Bloomer, Captain Crunch

It was warmer this morning than it’s been recently. Great conditions at AO Tar Pit to get a sweat going. We did not disappoint!

WOR: Done in silence to honor the fallen on 9/11. We did some reps, but no talking, no count.

NOR: Beaker, Jolly, Shiplap, Cookies, DaVinci, Tortuga( Respect) Rainman, 8 Track, Katniss (Q)

*at this point our ironpax makeup group (Beaker and DaVinci) disappeared into the gloom to complete their mission. The rest of us moseyed to the top of the hill in front of the school, in front of the half mast American flag.*

Thang 1: The Rising

In 2002 Bruce Springsteen released an album about 9/11. We used the title track “The Rising” about the firefighters’ POV that morning – mixing side straddle hop, merkins, people’s chair during the verse and blockbees during the chorus.

The rest of the workout is inspired by lyrics from this song and the efforts of the 343 fireman we lost that day. “Lost track of how far I’ve gone. How far I’ve gone, how high I’ve climbed. On my back’s a sixty pound stone. On my shoulder a half mile of line.”

Thang 2: 343

The firefighters on September 11 climbed countless flights (110 in total) to reach victims in the Twin Towers. Their gear can weigh in excess of 75 lbs. Coincidentally, about the weight of two coupons.

…………..

Partner up.

Both partners must summit a staircase, but one partner must farmer carry two coupons to represent the 75lbs of firefighter gear.

Perform 343 cumulative reps together. Do this for 4 brutal exercises:

-Burpees

-Overhead press

-Thrusters

-Block merkins

Reps may only be done at the summit of a staircase

Only a max of 50 reps per partner before you must descend and pick another staircase

Do not repeat the same staircase until you’ve done at least one other staircase.

……………..

We did not complete the 343×4, but it was grueling all the same. Some groups made it through about half the total rep count. I heard mumble chatter like “I bet this was so much worse inside of a burning building.” Aye. Let’s give those men thanks.

Also let it be known, Shiplap broke a coupon on his march back to the flags. He may or may not have been trying to wheel his coupon back on his rolling speaker and said “Why haven’t I tried this before?” right before it cracked into pieces.

Moleskin: A recent WSJ article memorialized Todd Beamer, hero from AA Flight 93 on 9/11 (the guy who said “Let’s roll!”). The Airfone operator Todd spent 14 minutes relaying information to on the ground remarked that at certain points, she questioned the urgency and authenticity of Todd’s call because his voice was calm and steady the entire time. What gives you calm in the storm? Family? Reading scripture? Working out? Whatever it is – do more of it.

COT: We praised SAGA’s recent success with his exam, prayed for a healthy and safe delivery of Shiplap’s 4th son, and thanked God for the beauty and peace we live in each day since the chaos of September 11, 2001. And prayed for a return of the unity we all felt on September 12.

Backblast, 9/10/21. 5:30am, Ground Zero

Nothing exciting. We ran.

NOR: Crack, Jolly, T-Bone (respect) Panhandle (respect), Panda Express, Banks, Bloomer, Cookies (ruck), Giggles, Knight Rider, Gummi Bear, Cheese (respect), Tortuga (respect) Q

COT: Prayers for Saga’s exam, Noodles’ new job adjustment, Crack’s 2.0 internship and horse selection, travel, praise for bodies that work, recovery from nagging injuries.