F3 Greenwood

Settle the debate

YHC describes himself – in the third person – as a “Patriot Etxremist.” There’s just something about ‘Merica that stirs my heart in a mighty way. As such, I have often bantered about how men post at #REDFriday where we honor heroes being superior to doing hill work. This is mainly due to the fact that more PAX seem to post at the hills. And I like to talk a little smack. But only a little.

After some back-and-forth about running, jogging and hero WODs on Twitter, YHC decided he would cook up something to settle the debate. And so he did. #Cobains to all the men who had to go do Run Your Ice Off after this workout.

Conditions

29°. Freaking cold, but only for the first couple of minutes.

Disclaimer

I am not a professional. If you are a violent person, please leave now because what I am about to say may make you angry.

The Thang

100 burpees on your own. Sets of 10. Call out your set number. No breaks between sets.

Mosey down to the track.

GRIFF

  • Run 800m (2 laps) forward
  • Run 400m (1 lap) backward
  • Run 800m forward
  • Run 400m backward

Burpees for the six. YHC had the privilege of knowing USAF SSgt. Travis Griffin. He was KIA in Iraq in 2008. Heck of a Hold ‘Em player and a runner. Aye. Now all the runners have done a Hero WOD and and all the Hero WOD guys have run. Congratulations.

Count off 1’s and 2’s and mosey to the practice field. Grab a coupon and muster up on the end line.

P1 does MeanMean Curtis P’s while P2 runs to other end with coupon and drops it off. 20 LBCs and run back.

P2 then does MeanMean Curtis P’s while P1 runs down, does 20 LBCs and brings the block back.

MeanMean Curtis P’s (In honor of #MeanMeanStride from #FreedToLead) – Squat clean coupon into front rack. Lunge with each leg (knee touches the ground). Full press with head through the window at the end.

Rinse and repeat until two full rounds complete. Burpees for the six.

BOUND and COVER

  • YHC picked this one up at a GoRuck so here we go.
  • Both partners in the prone position
  • P1 hops up and sprints (“I’m up. He sees me. I’m down.”) then yells “Cover!”
  • P2 hops up and sprints to P1
  • Rinse and repeat all the way down the field and back
  • Each sprint is about 8-10 meters

Can’t leave out the joggers! Jog down the field (so Special K can retrieve his coupon) and jog back.

Circle up for some Mary

  • Merkins x 10 IC
  • WhirleyBoys x 60 IC
  • LBAC forward x 20 IC
  • LBAC reverse x 20 IC
  • OH Claps x 20 IC #CrowdPleaser
  • Moroccan Night Club x 20 IC #REALCrowdPleaser
  • Squats x 20 IC

Count-O-Rama

Name-O-Rama

Welcome Spud’s 2.0 Thomas as TaterTot. #SugarRay and #LarryBird

CoT

Announcements

  • Run Your Ice Off 5K/8K. #TClaps to the 17 PAX who ran and cleaned up some hardware with six guys placing. YHC ran – his mouth!
  • Convergence at Epicenter on 2/20/16. Wheels up 0630.
  • #TheAssault 3/12/16. We will need some cash to offset cost of burgers/chips/water for after the event. Help out if you can.
  • New AO opening up 2/23/16. 0515 at Genesis Education Center. Will be a more intense boot camp. Hope to see you there!

Prayer Requests

  • MacNCheese grandparents’ health and DIL has pneumonia.
  • Granny Sims (Alpo’s grandmother) also has pneumonia

BoM

  • YHC encouraged the PAX (mostly himself) to keep in mind that F3 is about more than fitness. Fitness is great. Destiny favors the prepared. But we need to sharpen ourselves as men, husbands, fathers and community leaders. That is the stated mission of F3 – the invigoration of male community leadership. The workout is the laboratory where we practice and get feedback. We must be authentic leaders, High Impact Men, rather than Mascot Leaders. Esse Quam Videri – to be rather than to seem. Let’s be leaders rather than seem to be leaders.

NakedMan Moleskin

  • #Mumblechatter was hot at the start. YHC was sure he heard some death threats uttered in response to the call of 100 burpees.
  • TaterTot was unfazed by YHC’s seemingly diabolical plan. He easily finished everything then went out killed a 5K race. Did I mention he was an 11-year-old posting for his first workout? #TClaps
  • The PAX seemed confused about Griff. Not sure what the confusion was when YHC said, “Run 2 laps forward then one lap backward then 2 laps forward then one lap backward.” Everyone got in under the 20 minute time cap.
  • YHC was repeatedly reminded that starting with 100 burpees was absolutely stupid. Aye. Made the rest of the workout seem easy though. I had planned to add in two other sets of 100 burpees, but the joggers held us up. #FleshAnchors
  • Highlight of YHC’s morning was having Special K return my copy of #FreedToLead and handing it off to UncleBuck. Much to be gleaned, my friend.
  • YHC noted that the bound and cover distance from the GoRuck was much shorter than the full length of a football field. RoundUp confirmed.
  • Even though YHC didn’t participate in the Run Your Ice Off race (someone had to make sure it got into the local news, right?), it was still a blast seeing guys crushing the both the 5K and 8K races and especially cool to see all the hardware F3 Greenwood collected.
  • This really happened:
    • “Is this the F3 picture?”
    • “Yea.”
    • “Good. I’m Woody.”
    • “Does anyone know Woody?”
    • “No. Who’s Woody?”
    • “I don’t know. He just walked up, asked if this was the F3 picture, got in it and then left.”
    • Aye, Woody.
  • There was a PapaSmurf sighting. PapaSmurf’s M recently ran a marathon and we all thought it was cute that he ran a 5K. Besides, we had several months of smack talk to catch up on. #Kotters, PapaSmurf. Come back to the gloom when you can.
  • It should be noted that several PAx went out and smashed PRs at Run Your Ice Off AFTER enduring what UncleBuck called “Juggernaut’s version of calming down and taking deep breaths.” Make of it what you will.

Aye! Jug Out.