Partner works
This was an old Jugz workout that I modified a little bit. One partner works while one runs to the tree line and back. Work is cumulative. 5:03 and we’re working. Thang- 50- Burpee pull-ups 75- tire flips 100- KB swings 150- Thrusters 175- lunge steps 200- Dips 250-Merkins 300- Crunches This workout is always […]
IronPax Week 4….It’s over! (But I think deep down we are going to miss it.)
The final IronPax workout went down at the EpiCenter today and 8 PAX came out and pushed themselves to the limits. YHC shared Phillipians 4:13 before we started. Reminding the PAX that He can give us all of the strength we need for everything in life, including what we were about to do. Disclaimer – […]
Starbucks Backblast for 8/29/18
22 PAX converged at Starbucks this morning for our weekly Run/Ruck. It was nice to see Eleanor (Hulk’s dog) joining us and putting in good work as well. Maybe Pusher can bring his dog, Georgia, and they can become buddies. That would be nice. As usual, we all went various distances and various speeds, but […]
Creepin On Ah Come Up Greenwood Style
Yet again another week when Hustle was closed because it wasn’t a sure thing that the gate to the track would be unlocked. After 3 years of working out at the Shipyard 4-5 times a week, the pax of F3Greenwood have proven that the care and responsibility for the AO would be evident. It would […]
The race that we didn’t run….the victory we couldn’t win…
The lyric above is from the song “Long Past Settled In” by my favorite band Perpetual Groove. Give it a listen. A lot of truth in the song as it relates to F3 and life in general. If you find yourself getting comfortable with your fitness, career, marriage, etc, I encourage you to push yourself […]
Tour de Shipyard returns
Due to a recovering ankle injury and the requirements of this weeks IronPax challenge (lunges and sprints specifically), YHC requested to swap Q’s with Duggar this morning. He obliged and YHC took on the task of coming up with something challenging for the pax who may not be participating in the IronPax. There were a […]
IronPax week 3 @ the Epicenter…DELAYED
It was a solid turnout for week 3 of the IronPax. Announcements were made but this BB is so late, it doesn’t matter what they were. Prayer Requests -Bean’s family buried an uncle and they have a cousin in hospice -Quickie is having a colonoscopy. (Joy!) -Honesty in our lives NMS -No surprise that Blu […]
IRONPAX REHAB
Conditions- low 60’s. Getting a good tease of the fall temps that will be coming soon. 5:59- one minute warning and disclaimer 6:00- break for the prison yard. We had an even 6 PAX, so it was Dora time, but Fury style. Warm up- 25 SSH IC 25 Air presses IC 25 LBAC’s IC front […]
The Road to Faster Running, Part 1
This morning we had a good Sunday group head out from Starbucks. We had 10 in all. After we were done, we completed the usual COT activities and had some nice fellowship. But I think I’m going to talk about something a little different today. At the beginning of August, I started a new training […]
The Epic Showdown of Summer 2018
36 PAX gathered on Wednesday for one reason and one reason only….to witness the epic showdown between 2C and Pusher. It was billed as a winner-take-all grudge match, the likes of which F3 Greenwood has never seen. No one in attendance truly cared about bettering themselves. They just wanted to say, 30 years from now, […]