Blog

AO: The Oakery

QIC: Ghost

PAX: Output, Revolution

Conditions

50 degrees, dry

Warm up

• SSH x20IC
• hillbillies x 10 IC
• Leg swings x8OYO forward and sideways
• calf raises x20 oyo
• daisy pickers x8IC
• reachers x 8IC
• leg crossover stretch

The Thang

Bear crawl between three stations- add 3 reps every time you return

slow negative equals 10s down regular speed up

Station 1

Bonnie Blairs HC

Rows – slow negatives

Station 2

Breakdancers

single leg slow negative squat jump

Station 3

balance walk halfway around wood perimeter

merkins – slow negatives

6MoM

• dead bug shuffle 6 yds each way
• side plank thrusters x8IC each side

COT

“Everyone who desires to live godly in Christ Jesus will be persecuted.” Most people in the world of any faith can argue that they are persecuted in some way. Christians specifically attract the attention of the devil though, even if they just “desire” to live in Christ. Only God can give us the desire to live godly and when facing persecution only God can give us the ability.

Ghost out

QIC: Steamy Nix

PAX: Rachet, Red Curry, Stray Cat, Rip, Home Grown (down ranger),

Conditions: mid 60#’s when we started. Dry

Warm up:

Side Straddle Hops X 20
Slow high Knees X 12
Arm circles (each way) X 10
Daisy Pickers X 10 (then next leg) X 10
Quad Stretch X 20 seconds each leg
Don Quixotes (Windmills) X12
Jane Fondas x 12 each leg
Monkey humpers X10
Overhead arm stretch (12 seconds each arm)

============================

The Thang:

Mozy to football field with coupons

Murder bunnies up hill
20 Goblet squats
Rifle carry back down steps
20 Mericans
20 HC mountain clombers
20 over head coupon presses

Repeat 3 times, then run 1 lap.

Had more planned as I anticipated all would get through the lap, but most of the pax including myself don’t make it that far.

Mozy back to LR

Recover from that biz

CoT

Today is September 11th. As I was reflecting on the importance of this day and the sacrifice made by individuals 22 years ago, I was thinking of the application of the equivalent act of running into a burning building for the good of others in our own lives. This is not to make the sacrifice of brave souls 22 years ago trite. But as reflection we can all learn and grow by considering what areas of our lives need us to have some determined courage. It makes a difference. Maybe it’s a conversation you need to have, or an action you need to complete, but focusing on the pain and struggle that can come from the required task is surely not going to help you do. It needs to be done.

Other people might be counting on us, or maybe it’s just simply something that will help us if we take care of it. But I’m sure there are circumstances in our lives that we can handle in such a way that will be a blessing to others. Let’s drive to do good for the world, even if it means sacrifice.

AO: The Oakery

QIC: Output, Ghost

PAX: Goon

Conditions

55 degrees, dry

Warm up

• SSH x20IC
• Leg swings x8OYO forward and sideways
• calf raises x20 oyo
• imperial squat walkers x8IC
• reachers x 8IC

The Thang

Complete as relay

• 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
• Coupon and EMOM timer is needed for this workout
• Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
• E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
• Set out two cones
  • 1 cone is at the starting line
  • 1 cone is 10 yards out

• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

Score = Total Reps Completed

Round 1

Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2

Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3

Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

6MoM

COT

N/A

Ghost out

Backblast! Here We Go Again … Again
DATE: 2023-09-06
AO: #ao_lightningrod
Q: @Goon
PAX: @Rip @Red Curry @Sketch , O-Fer
FNGs: 1 O-Fer
COUNT: 5

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
Motivators from 5
Grandpa Jacks
Imperial Squat Walkers
Don Quixotes
Daisy Pickers
Toy Soldiers
Partner Arms
Arm Circles Forward
Arm Circles Backward
Slow Merkins
MOSEY to Field

THE THANG:
5 rounds of (5) ManMakers, (10) OverHead Press, (15) BentOver Rows, (20) Alt Suitcase Squats
100yd Mosey + (1) Julian Michael + 100yd Bernie

Grab a card with each round.
Sketch had the best hand with a pair of Jacks!

MARY:
Mountain Climbers
Plank Jacks
Pickle Pounders
J-LOs

ANNOUNCEMENTS:
OCRs coming up, GTE in Folsom, CA in February 2024, Plane Pull.
COT:
“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.” – Marcus Aurelius
3 Truths About Leadership:
   1. Leadership isn’t about gaining power. It’s about empowering others.
   2. Great leaders succeed because they bring out the greatness in others.
   3. You don’t have to be great to serve but you have to serve to be a great leader.
– Jon Gordon

Backblast! Here We Go Again
DATE: 2023-09-05
AO: #ao_oakery
Q: @Goon
PAX: @Ghost (Eagle Creek, OR)
FNGs: None
COUNT: 2

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
Motivators from 5
Grandpa Jacks
Imperial Squat Walkers
Don Quixotes
Daisy Pickers
Toy Soldiers
Partner Arms
Arm Circles Forward
Arm Circles Backward
Bent Arm Halos
Slow Merkins
MOSEY to Coupons

THE THANG:
5 rounds of (5) ManMakers, (10) OverHead Press, (15) BentOver Rows, (20) Alt Suitcase Squats
100yd Mosey + (1) Julian Michael + 100yd Bernie

MARY:
Mountain Climbers
Plank Jacks
Hello Dollies

ANNOUNCEMENTS:
OCRs coming up, GTE in Folsom, CA in February 2024, Plane Pull.

COT:
“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.” – Marcus Aurelius

3 Truths About Leadership:
    1. Leadership isn’t about gaining power. It’s about empowering others.
    2. Great leaders succeed because they bring out the greatness in others.
    3. You don’t have to be great to serve but you have to serve to be a great leader.
– Jon Gordon

DATE: 2023-09-02
AO: #ao_thedeepend
Q: @Stray Cat (Portland, OR)
PAX: @Spinner (Beaverton, OR) @Bliss @Boomerang , Headlock, Maverick
FNGs: 2 Headlock, Maverick
COUNT: 6

“The WIN” Volume 2
Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
Aside from serving his country, Mr. Wieneke was a renowned track and field coach in the US. He coached the US Junior National Team. He was the head coach at the University of Illinois from 1967 until his retirement after the 2002-2003 season. Wieneke was a nine0time NCAA District IV Coach of the year, was named the NCAA National Indoor Track and Field Coach of the Year in 1987 and garnered three Big Ten Outdoor Coach of the Year. He has been inducted into numerous different Halls of Fame, among them are the US Track and Field and Cross Country and University of Illinois Athletic Halls of Fame.
Behind the numbers
800 meters was his best event. He coached 11 different student-athletes to 27 Big Ten titles in this event
13 reps for the warm-up exercises represents the number of Big Ten Conference Championships his teams won
5 warm-up exercises represent 1 for each Olympic athlete that he coached
7 different exercises and the 8 burpees after each exercise represent the date he passed away – 7/8/2021
Format
Complete the workout for time
Need a 400-meter track or path marked out
Coupon is needed for this workout
Start the timer when the warm-up starts.
The Thang
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run

AO: Lightening Rod

QIC: Steamy Nix

PAX: Rip, Goon, Sketch, Unicorn, Husky, Red Curry

Conditions: high low 60#’s when we started. Dry

Warm up:

Side Straddle Hops X 20
Slow high Knees X 12
Arm circles (each way) X 10
Daisy Pickers X 10 (then next leg) X 10
Quad Stretch X 20 seconds each leg
Don Quixotes (Windmills) X12
Jane Fondas x 10 each leg (then forward and backward JF’s, 10 each as well)
Monkey humpers X10

Mosey to the side of the school with coupons

“You know me”

Then throw them on to some planks rather than wall-sits. HA!

Inverted planks (feet on ledge) for 60 seconds.
Wall sits for 60 seconds
Halos x 12
Hold for 30 seconds
Inverted Plank for 45 seconds

Recover from that biz

Now we’re gonna play a game called check on the flag: since our flags were nearly stolen by some community members a few weeks ago, we need to be better about making sure they are there! One HIM runs to make sure the flag is still in front of the school while the rest complete an exercise. He has to run and touch the flag and run back. If he’s not back within 45 seconds we all have to do 20 Hard Count monkey humpers on the ledge. Each man runs 2 times

(I quickly realized that 40 seconds wasn’t nearly enough time and had to move the time up to 90 seconds)

I’m the meantime, the rest of the Pax completes:

1. Step ups
2. Alternating elevated (right and left side) coupon mercans’.
3. Goblit squats
4. Coupon rows
5. Big boys
6. Drunken mountain climbers

If all the guys do it without needing monkey humpers, then congrats, do 12 in-cadence man makers!

Then do 30 monkey humpers on the ledge!

Then do a plank for a minute!

Then another wall sit!

Recover

CoT

The purpose of this Q was to make us think of two things. One, we can’t let kids steal our flag… And second, sometimes it seems like there isn’t an end in sight and the challenges just keep changing and coming your way without a break.

I completed my first ever Hood to Coast this last weekend and it is the most fun I’ve had in 5 years, I kid you not. My first leg was 7.4 miles in 90 degree direct sunlight and it was the hardest thing I’ve done in a long, long time. But I kept waddling along and with the support of my team I have eventually made it to my finish line. I’ve never even ran more than 5 miles, I didn’t train enough which is my bad But I also underestimated how long it would take me to work up to that goal. The failure to train well and the test itself were both meaningful challenges that shaped the way I think about what I’m capable of and the value of good people around me (especially my team).

At some point the anxiety of feeling like I wouldn’t make it to the end dissipated as I decided to just enjoy the experience, let go of others’ expectations of me, and do my best. It helps to be a part of something fun like the environment of H2C because you just get lost in the fun of it all.

My encouragement to you all is that if there is something in your life that you suspect would be healthy, fun, and purposeful, and that you have an inkling to try to tackle but for some reason just can’t get over the hump try, just go for it. Not all situations and life seasons allow for this, but seriously, try something new and healthy. It’ll invigorate your passion and playfulness, which is healthy for you and those around you. I actually think I might enjoy running now. I went on a run yesterday just because I look forward to it.

End in a prayer. So grateful to God for healthy bodies and fun times. Help us to use our strength to carry the weak rather than to just serve ourselves. Christ himself came not to be served, but to serve and give his life as a ransom for many.

Backblast! SMARTIES Don’t Skip Leg Day
DATE: 2023-08-26
AO: #ao_thedeepend
Q: @Goon
PAX: @Stray Cat (Portland, OR) @Steamer @Boomerang @Bliss @CK @Blue Steel @Goon , Q = Winger
FNGs: None
COUNT: 8

This is a Winger VQ! He’s not on slack so I’m posting it for him.  Thanks for the leg day beatdown Winger!

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
SSH, Leg Stretching, Reverse Lunges

THE THANG:
AMRAP. Start at 10 each. Add 10 per round. Got to round 5 = 50.
S – Squats
M – Monkey Humpers
A – American Hammers
R – Reverse Lunges (HC)
T – Tuck Jumps
I – Imperial Squat Walkers
E – Elevated Glute Bridge (feet up)
S – Single Leg Calf Raises (HC)

MARY:
No time for Mary

COT:
Moment of silence for the loss of life in the fires throughout the US, especially the large loss of life in Maui.

ANNOUNCEMENTS:
IPC in September
OCR 09/09
Cyclocross in October

Backblast! Out of Line
DATE: 2023-08-25
AO: #ao_lightningrod
Q: @Goon
PAX: @Red Curry @Ratchet @Rip @Unicorn
FNGs: None
COUNT: 5

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
SSH
Grandpa Jacks
Imperial Squat Walkers
Daisy Pickers
Toy Soldiers
Michael Phelps
Partner Arms
Arm Circles Forward/Backward
MOSEY to field

THE THANG:
– 400 meter Run
– 25 Burpees
– 50 Air Squats
– 400 meter Run
– 15 Carolina Dry Docks
– 50 Air Squats
– 400 meter Run
– 5 Balls to the Wall Walks
– 50 Air Squats
– 400 meter Run

MARY:
Plank Jacks
Pickle Pounders

ANNOUNCEMENTS:
-IPC starting next week.
-OCRs in September. Terrain Race Saturday 09/09
– Cyclocross in October

“Where is FreeLunch?!?” Only a few of us have seen him in the past little bit.  Love ya buddy!

COT:
The hardest part of what we do is getting out of bed.  The choice to greet the rising sun with determination and grace is a testament to your unwavering commitment and indomitable spirit.

In these precious moments before the world awakens, you are forging a path towards greatness. While others may still be lost in slumber, you have chosen to seize the day, to embrace the rhythm of your own heartbeat and the symphony of your breath as you embark on your workout & your run.

As your feet meet the pavement & the track, feel the connection between mind and body growing stronger with each stride. Embrace the solitude and let it become your sanctuary. In these early hours, you have the chance to set your intentions, to cultivate resilience, and to build the mental fortitude necessary to overcome any obstacle that may come your way.

Remember that it’s not just the physical benefits of working out & running that make you exceptional. It’s the mental clarity, the emotional strength, and the unwavering belief in yourself that propels you forward. With each rep & with each step, you are writing a story of determination, perseverance, and self-discovery.

Through the darkness, you are chasing the light. You are defying comfort zones and transcending limitations. Your dedication, discipline, and relentless pursuit of excellence make you a force to be reckoned with. Every rep & every mile you conquer is a testament to your resilience and a step closer to your dreams.