A solid showing of 24 PAX dissed the #fartsack and gladly accepted the #beatdown planned by YHC. With a full body workout planned, the men of #theWOOD took everything dished out to them without too much complaining. With a somewhat small learning curve, everyone caught on to the +5 style pyramid counting involved throughout the morning. As promised, a few of YHC’s Lander Art students showed up… barely on time as in typical student fashion, but there #inthegloom none-the-less. Awesome to have these new young gun F3 members join the fam!

Conditions: 65, low humidity, and clear as could be.

Disclaimer at Shovel Flag

Mosey to Football Field for Warm-Up (pyramid from 5 to 20 and back to 5)
COP
Prisoner Squats               x 5 IC
Imperial Walkers              x 10 IC
Side Straddle Hop            x 15 IC
Little Baby Arm Circles     x 20 IC
Merkins                             x 15 IC
Monkey Humpers             x 10 IC
Hillbillies                           x 5 IC

Mosey to End Line
ROUND 1
Starting at Goal Line             5 Merkins
Sprint to the 25                     10 Air Squats
Sprint to 50                           15 Merkins
Sprint to opposite 25             20 Air Squats
Sprint to opposite GL            25 Merkins
(backwards now: running backwards to each line, descending reps by 5)
Sprint backwards to 25          20 Air Squats
Sprint backwards to 50          15 Merkins
Sprint backwards to 25          10 Air Squats
Sprint backwards to GL         5 Merkins
Plank for the six

ROUND TWO
Same routine but with two new exercises.
Russian Twists replaces Merkins
Flutter Kicks replace Air Squats

Mosey to Hill – partner up on the way over

One partner is always at bottom performing Plank Exercise of choice while other is running to the top of the hill to perform Jump Lunges
5, 10, 15, 20, 25, 20, 15, 10, 5 Reps
Partner 1 (65) – Partner 2 (60)

Mosey back to Shovel Flag for 6 Minutes of Mary
6MOM
Russian Twists            x 5 IC
LBCs                           x 10 IC
Flutter Kicks                x 15 IC
Freddie Mercury’s       x 20 IC
Flutter Kicks                x 15 IC
LBCs                           x10 IC
Russian Twists            x 5 IC

A request was made from a couple of PAX for one more exercise as we were just shy of 45 minutes. YHC was happy to oblige with one last exercise: 20 Merkins In Cadence (those who requested the time filler may or may not have completed the extra 40 Merks)

Count-a-rama/ Name-a-rama – 24 PAX with 4 FNG’s – Scrum, Swayze, Cartel, McGrath

Moleskin
– From the veterans to the four FNGs there was plenty of #mumblechatter from start to finish. There was even some friendly smacktalk between young guns and old farts.
– Many of the PAX were caught and reprimanded for jumping the locked gates blocking our way to the hill. Just seemed like the natural thing to do after the MudRun and all.
– Several PAX who normally post out at #F3ShipYard came on over to join us this morning. Awesome to have them here with us! Thanks guys.
– YHC had put out a plea to have a strong PAX posting for this morning and was proud of the response and grateful for F3 brothers who answered the call. #ISI #F3Strong

Announcements
November 7 – Big Bang in Augusta – #ClownCar leaves #F3GwdEpicenter at 0500 SHARP. Expect an email next week regarding expectations about participating in the Big Bang.
November 21 – F3Greenwood leads the Augusta workout. Let Flossy know ASAP if you want to go.

November 14 – Harvest Run 5k at Connie Maxwell – supports the Food Bank

Prayer Requests
Cartel’s Father, Jack –  has recently been diagnosed with Cancer in his liver. Waiting to get on a list for liver transplant. Please keep Jack and his entire family lifted in prayer during this tough time.