F3 Greenwood

Intensity

While a few of use continue to feel and experience the Mud Run in several different ways, YHC had the pleasure of the Q today.  Once we were done the PAX would not all say it was a pleasure.  It turned out to be a gasser and the PAX push themselves to the limit, or almost to the point of merlot that is.

2 min Warning

Disclaimer – PUSH YOURSELF but you know your limits not me, so YOU have to PUSH YOURSELF

COP

  • LBAC X 20 IC (Forward & Backward)
  • Windmill X 10 IC (PAX had trouble knowing how to hold position here)
  • Overhead Claps X 20 IC
  • TTT X 10 IC
  • Jump Squats X 10 SC
  • Merkins X 15 SC
  • Imperial Walker X 10 IC
  • LBC X 20 IC
  • Merkins X 10 SC
  • Squats X 10 SC

Fast Mosey to Football Field

The Thang

Use the full 120 yards.  Start at the back of near end zone and do 10 Merkins, Bear Crawl to TD Line and do 10 Squats, run to the 10 and do 10 Merkins,  Bear Crawl to the 20 and do 10 Squats, run to the 20 10 Merkins……finish at the far back end zone line then sprint backwards all the way to the near end zone line & plank for the 6.

20 Count from Snake Oil, Welcome back Snake Oil BTW.  For those new PAX Snake Oil was a faithful poster at the Epicenter then he went on tour with his traveling job and has been hit or miss with posting.  At first he would post when he traveled but slowly dropped off.  When he is in town now he usually posts.  Let’s everyone encourage Snake Oil to post and EH him hard to start running.  He told me to do this BTW.

PAX were completely gassed so to prove you can do more than your mind tells you can we rinsed and repeated this exercise.

Mosey to Hill (Had to go XL on this Mosey as the gate was locked)

5 to 1

1 Jump Squat, then Run up hill 5 burpees at top, run back down, 2 Jump Squats,  4 burpees at top, 3 jump squats at bottom… Plank for the 6.

At this point YHC confessed he had thought this workout might be too easy, it wasn’t…..

Fast Mosey to Shovel Flag (Well some of us went fast)  Al Gore Burpess for the 6, no hurry….

MOM

  • LBAC X 38 IC (16 Forward, 22 Reverse, Don’t ask)
  • Side Crunches X 38 IC (This smoke session was ruined by Juggernaut and his laughing/mumbblechatter, so basically YHC just smoked himself, at least someone got better)
  • Overhead Claps X 38 IC
  • Flutterkicks x 15 IC
  • Raise the Roof X 22 IC (Saved by the timer)

Countorama and Nameorama

Prayer and Anouncements

BOM YHC closed with prayer

Moleskin

  • Only 6 faithful PAX need to post at Epicenter this am to #getbetter, probably couldn’t have handled it anyway
  • Intensity was no joke, my stats from my new Fitbit Surge showed my heart rate was Cardio/Peak (125 plus BPM) for 36 of the 45 minutes
  • A Q like this is what happens when you critize Meatloaf’s driving, that and I’m driving everywhere we go now (I usually do anyway).
  • PAX continue to come out and get better.  Need to continue to mindful to cut your reps and not your form.  It is better to do 5 correct merkins than 20 arm crinkles, etc… Attempt and exercise with proper form and modify from there if needed.
  • Almost evoked merlot form Juggernaut in the gloom this morning.  That would have been a notch in YHC’s belt (I’m having to make a lot of new ones of those lately, clothes are becoming problematic at this point)
  • It is always an honor and privilege to Q and lead a great group of me.
  • Keep pushing men and go out and EH new guys and ones that haven’t been posting in a while.

Aye!!

Meatloaf