28 pax converged on the Greenwood Genetic Center grounds despite flood watches and the coming rainstorm that would spin off of Joaquin. YHC, Meatloaf, and Juggernaut had devised a diabolical plan to remember our #BigBang in May with some modifications to see how far this band of brothers has come! The Q’s arrived around 5:45 to prepare for the #beatdown. A lite drizzle and a couple of flashes of lightning greeted the Q’s and early arriving pax. By 6:00am, the rain #beatdown had started! The pax circled under a car drop off overhang trying to figure out how to stay dry but the Q’s would have none of that! Thankfully, the rain tapered and the Convergence beatdown was on!
COP
(all IC)
SSH x 20 – Juggernaut
Merkin x 10 – Flossy
Flutter Kicks x 20 – Meatloaf
Merkin x 9 – Flossy
Squats (slow) x 20 – Juggernaut
Merkin x 8 – Flossy
Overhead Arm Claps x 20 – Meatloaf
Merkin x 7 – Flossy
LBCs x 20 – Juggernaut
Merkin x 6 – Flossy
Little arm circles (front) x 20 – Meatloaf
Merkin x 5 – Flossy
Little Arm Circle (back) x 20 – Juggernaut
Merkin x 4 – Flossy
Freddie Mercury x 20 – Meatloaf
Merkin x 3 – Flossy
Dying Cockroach x 20 – Juggernaut
Merkin x 2 – Flossy
Mountain Climbers x 20 – Meatloaf
Merkin x 1 – Flossy
Count off by 3’s: 1’s with Flossy, 2’s with Juggernaut, 3’s with Meatloaf and rotate through the following stations:
Station 1
8 min AMRAP #BlockParty
3 revolutions Windmill Merkins (12 Merkins)
Curls w/ Coupons x 12
Kettlebell Swing w/ Coupons x 12
Overhead Press w/ Coupons x 12
Repeat
Station 2
Line up at the First Cone – there are 7 cones in a vertical line
Sprint to the second cone – 10 Squats
Sprint back – 10 Merkins
Sprint to the third cone, stopping at the second cone for 10 squats, – 10 Merkins
Sprint back to the foul line, stopping at the second cone for 10 squats – 10 merkins
Stop at each cone for the designated exercise working your way to the seventh cone
Station 3
Ark Loader:
Bear Crawl to the cones, sprint back, plank-o-rama til the six arrives
Crab Walk to the cone, sprint back, plank-o-rama til the six arrives
Inch Worm to the cone, sprint back, plank-o-rama til the six arrives
Frog Jump to the cone, sprint back, plank-o-rama til the six arrives
Duck Walk to the cone, sprint back, plank-o-rama til the six arrives
6MOM
Flutter Kicks x 20 IC – Juggernaut
Russian Twist x 35 IC – Flossy
Freddy Mercurys x 10 IC – Meatloaf
Merkins x 10 IC – Flossy
LBC’s x 20 IC – Juggernaut
COT
Count-o-rama, Name-o-rama, Prayer(Meatloaf)
Great Day for F3 Greenwood! The Convergence of Epicenter and Shipyard was a huge success even with the #Gloomy conditions that Joaquin threw our way. It was great seeing the pax push themselves against the Boot Camp where it all started. All pax showed they are #gettingbetter and that #IronSharpensIron is indeed true! #Mumblechatter of course could be heard from the pax but the rainy #beatdown seemed to be enjoyed by all. #Tclaps to the pax!
Now on to the Race the Helix! The pax of F3 Greenwood had the #doubledown opportunity to run in the Race the Helix. It is a great 5K road race benefitting the Greenwood Genetic Center. It was started by our very own F3 Brother Spinner and his family 5 years ago! Over 20 pax took the #doubledown #redpill! Just like the earlier Boot Camp, the rains from Joaquin tried to put a damper on the run but we would have none of that! The course was awesome and the volunteers were fantastic considering the rainy conditions! The pax of F3 Greenwood rocked the 5K with Pacer taking home the hardware in the #midlifecrisis age group of 40-49! #tclaps! #tclaps to all the pax that participated. Many pax set PR’s(at least in recent years) or completed a 5K for the first time! It was a great sight to see! Awesome work by the pax today! We continue to get better, be better, and grow as a group. F3 Greenwood has something special going on and is hopefully changing lives for the better in the process. It is an honor to be a part of F3Nation with you guys! Keep showing up in the #Gloom….AYE!