Q: Pyro ,
PAX: D-Nied DW Hamill, Pyro, AirBnB, Zalinsky the Cavalier, Chipper, BlackDog (F3 New Bern)
FNGs: None
COUNT: 6
MAN, what an awesome morning! Best weather we’ve had in months, 4 HCs ahead of the beatdown, and a strong posting for the morning!
No FNGs but 3 fresh faces to get some work done in the gloom!
Warm-a-rama:
Carrot pickers
Frankensteinz
Downward and Upward dogs
SSHs (Side Straddle Hops)
Ruck up!
The Thang:
First, we rucked to the Convention Center knee wall for:
12 Irkins —> 15 booty touch (on the wall) squats
10 Rucked up Merkins —> 20 squats
8 Rucker up DERKINS —> 25 squats
With some sweat building, we grabbed our friendly kettlebell/doorstop and rucked towards sky sail, in an Indian Ruck fashion.
We went silent up the Sky Sail ramp to keep the sleepers sleeping, and then down the stairwell.
At the bottom, we laid our ruck stations:
1. Ruck curls- with Chipper’s 45# ruck
2. Rucked up lunges
3. Overhead press, then bent over ruck rows
4. Triceps extension/skull crushers
5. Ruck thrusters
Man #6 was the timer- rucking up the stairwell and back down.
2nd round, the stairwell ruck added 5 Sumo Squats
For round 3, we took the ruck off, ran the stairwell, and did 3 burpees up top.
Sufficiently sweaty, we rucked back to UPP, with plans to stop at the knee wall, but time had other ideas.
Mary:
Back at the gazebo, we did crunchy frogs x 30, until groaning had converted to genuine misery. Outta time and a 0615 hard stop!
COT:
We counted, named, and prayed, especially for the family in Pamlico county whose home toppled off its elevated footers during the storm this weekend.
Prayers for Bitcoin ‘s travel back from seeing his 2.0 and 3.0.
Prayers for THERANOS who we missed seeing this morning.
ANNOUNCEMENTS:
IronPax 2026 is upon us!
This is week 1, EVERYONE should participate and do your best!
Here’s where to register:
ironpax.f3greenwood.org/register
Here’s the weekly workout descriptions! Watch the video to get some guidance ahead of time:
f3greenwood.org/ironpax/preblasts
Even if you don’t consider yourself a runner, come post tomorrow and modify as needed!
Love you fellas, mean it!
Pyro