F3 Greenwood

PAX in the Snow

YHC is on his 3 Q of the week and loving it!  Now if I can just get my BB’s posted on time consistently.  I actually didn’t realize I had signed up until Wednesday night as I have signed up to Q so much lately I lost track.  If your wondering what would have happened if I did forget it would not have matter because I would have been posting anyway and would have jut did an improve Q.  Enough about that lets talk the work.

Conditions: Snowy and Cold, Glass Cutting Cold!  Man this is gonna be fun!

Disclaimer: As I’m finishing stretching after my 1 mile run warm up I’m not a professional your here at your own risk, you know your body I don’t (nor do I care to learn it) so push yourself but don’t wreck yourself.

  • Let’s Roll!!
  • Mosey to the Coupon lockup and grab a block and 2 bricks.
  • Mosey to center of Epicenter, plank for six.

COP (All Exercises 10 IC)

  • Imperial Walker
  • Flutter Kicks
  • Somewhere around here Dixie Chick shows up LIFO and has a coupon but no bricks!  Gotta fix that some way.
  • Merkins
  • TTT
  • Heel Taps (Love these so much we did 11)
  • LBAC Forward
  • Squats
  • LBAC Backwards
  • Caser LBC till Dixie Chick gets back with his 2 bricks.  Think we made it to 34?  Then he decides to make a wise crack about only getting one…Been around Juggernaut to long maybe…

The Thang

10 min AMRAP
21 chest press
Run backwards (1st trip take your bricks with you, unless your Juggernaut and decide to take your bricks back and for so you can go in all different directions.  The man can’t stand repletion)
15 American Hammer w/bricks count one side
Sprint Back
9 Jump Squats
Rinse and Repeat

Thumper give us a 10 count.  Let me take this opportunity to say this man, like Refugee who EH’d him, has jumped in and not look back.  #tclaps brother #keeppushingtherock, can’t wait to see the transformation.

Mosey to Hill

Jacobs Ladder 10 to 1

  • Bottom 1 Incline Merkin to keep PAX out of river at bottom of the hill
  • Top 10 Flutter Kicks (Count one leg)
  • Going up alternate between Bear Crawl (crowdpleaser and hand frostbite) and Sprint

Mosey to main gate at back10 min AMRAP
21 Bent Over Rows
Sprint to designated point and back
15 Side Bends
Sprint to designated point 9 Shoulder Raises
Rinse and Repeat

1 Minute AMRAPS

  • Back Rows
  • If you don’t have your bricks go get them, then Triceps Extensions
  • Heel Taps
  • Curls
  • 100 Chest Press
  • 100 Chest Press

Return Coupons and Bricks and head to the Flag

Countorama: 7 Strong Faithful PAX

Nameorama

Announcements

  • Run Your Ice Off Feb. 6th
  • The Assault March 12th

Prayers:

  • Fabio family traveling and M running Marathon, oh and unspoken
  • Juggernaut and Family
  • PAX who can’t seem to post lately, reach out to them and see what’s up, we miss them.  If your one of those guys reading this we need to back in the #gloom.  There is strength in numbers brother and we all need each other to be sharpened effectively.

BOM: YHC Closed in Prayer

NNM:

  • Its cold and if you just look at the weather you won’t be posting right now.  Yes it hard and uncomfortable at times but so is life.  Got to press on and choose to do the hard things.  It’s not easy for me to get up every morning and post but I’m not doing it solely for me, I’m doing it for my family and the man next to me.  I’m seeking to build, encourage and help call men into their God appointed roles as leaders in all areas of their lives but most importantly leading their wife and kids in your home and flowing out from there.
  • We took the long way to get the coupons and Polly thought it necessary to mention that run groups are M,W,F.  Thanks for the reminder Polly I’m at those runs and you are too…when you don’t #fartsack!
  • YHC planned to close with 1 min sessions but when we got close to the end Juggernaut started popping off at the mouth about a FiA workout so YHC called back to back sets of 100 Chest Press
  • Juggernaut was in rare for this morning, probably making up for missing yesterday and hadn’t been able to use up all his words for the past couple of days because the mumble chatter was flowing freely.  So was the calling out of the PAX especially Polly and the notes on form again mostly directed to Polly.
  • In Jacobs ladder we (Jug and I) had to teach the art of the lunge walk to Polly instead of the referee yardage count he was doing.
  • #tclaps to Juggernaut for posting despite a bad sinus infection.  #getbetter at all times not just when your feeling good.
  • After Jacobs Ladder Coffin noted it would be fun to do a Pete Rose down the hill.  The PAX wholeheartedly encouraged him to do this and we even have a video.  Fun times!
  • YHC intended on running to Howard’s and enjoying #coffeeteria but called an audible with the snow still falling I knew my 3 boys would be eager to get out and play.  Couldn’t pass up that opportunity, they are not always available gotta make the most of every opportunity to invest in your kids and make memories.  I’ll be back at #coffeeterria next week brothers.
  • Juggernaut enjoys busting Polly’s chops about giving full effort and is considering a Lexicon name for talking instead of working, a Polly.
  • YHC is looking forward to his next Q and continuing to #getbetter with the PAX of @F3Greenwood.

Seriously in His Service,

Meatloaf