F3 Greenwood

Our resident choral superstar is Flossy, but he is on the DL so YHC felt it necessary to step in with a sing-song for the PAX here on the eve of Christmas. Since the PAX would shoot me if actually started to sing, I opted for a safer alternative, a workout based on a popular Christmas song. The originality of the workout is off the charts, so watch out!

Disclaimer

Mosey to coupons, grab one and head to the center of the…Epicenter.

The Thang

12 Days of Christmas. Sing the song:

  • 1 – 400m run
  • 2 – Power Jumps
  • 3 – Big Boy Situps
  • 4 – KB Swings
  • 5 – Burpees
  • 6 – Pike Merkins
  • 7 – WhirleyBoys 4-count
  • 8 – Box Jumps
  • 9 – Man Makers
  • 10 – Lunge Steps
  • 11 – Thrusters
  • 12 – Jungle Boi Squats

 

Most PAX finished through day 10. Lite Brite finished Day 11. More on that later.

Count-O-Rama

8 including a visitor all the way from the land of Iva…

Name-O-Rama

CoT

Announcements

  • YHC is headed to Charlotte on New Year’s Day for the 5th anniversary of F3. Would love to have some company…
  • F3 Greenwood convergence and Q School coming on 1/16/15. Workout will be at 0630 at the Epicenter. Q School immediately after at Howard’s. If you haven’t attended, make plans to do so. Super important. You will be home by 10 a.m. If you have attended come anyway for a refresher.
  • We are hosting our first #CSAUP event – #TheAssault – on 3/5/16. Make plans to be there. * different Qs. 30 minutes each. Don’t miss it

Prayer Requests

  • M of Chris Price rushed to hospital with cardiac issues

BoM

NakedMan Moleskin

  • Whoever thought it was a good idea to put a 400m run as Day 1 is a freaking idiot! #NeuroLinguisticProgramming
  • Lite Brite noted that he would have to stay near someone else because he couldn’t remember all the days. When he was reminded that no one is ever anywhere near him (because he leaves us all in his rainbow colored light trail), Lite Brite said he hurt his back doing deadlifts yesterday. Since he lapped everyone who posted, YHC would love to be hurt like that. #JustSayin
  • Nipples, who was chastised for lack of verticality on the pike merkins decided he would just do hand stand pushups on the pavilion post. Strict handstand pushups. Did I mention they were strict?
  • Sour got pretty audible on pike merkins. He was reminded that he had to do pike merkins like Nipples if he was going to grunt like that.
  • Lite Brite was unable to stay for the #REDFriday double down so he just did the last day of the workout during CoT. While still joining in CoT. How can one seriously call out their birthname, age and F3 name in the middle of manmakers? A machine with a hurt back. That’s who.
  • So Pergo thought he would journey from the land of Iva (he is a regular with F3 Raleigh) to join us this morning. He got EH’d into the #REDFriday doubledown. That’s just how we welcome our guests in Greenwood.
  • Merry Christmas to everyone in F3 Greenwood!