The Men of F3 Greenwood braved the dark and overcast sky to meet up at the Epicenter (Civic Center to those non F3 Greenwood folks) for a core and shoulder workout.

Conditions:
73* F 94% Humidity

Disclaimer:
given

Warm-up:
Plank
20 Imperial walkers IC
50 SSH IC
Plank
40 LBACs IC
50 Flutter Kicks IC
Plank

Mosey to supply station and grab 1 or 2 coupons as directed by the Q.

The Thang:
Line up on side line of soccer field. Partner up with someone with a different number of coupons.

Round 1 7 minute AMRAP
Partner 1
Coupon drag
Partner 2
Farmer Carry across the field
10 curls w/ one coupon
Farmer Carry back

It was at this point YHC explained “Spontaneous Planking” to the pax. At random times during the workout YHC will call out PLANK! at which point ALL pax will stop and plank until the Q calls for work to resume.

Round 2 8 minute AMRAP
Partner 1
Big Boy sit-ups with coupon
Partner 2
Farmer Carry across the field
20 shrugs
Farmer Carry back

Round 3 8 minute AMRAP
Partner 1
Overhead press
Partner 2
Farmer Carry across the field
10 Dips
Farmer Carry back

Devotional:
Moses was a man who was “hand-picked” by GOD to lead the people of Israel.
Exodus 18:17-21 tells us of a time that Moses sought out wise council.
The bible give examples for us to follow. Seek out wise council, weigh it against God’s word. If the two align, follow that wise council.

Count-o-Rama:
Dirty Dozen

Name-o-Rama:

Announcements:
Read the Newsletter
Kobayashi Sucks!
8/3/16
0500- Clover at GHS parking lot.
0515- Starbucks
8/5/16
0515- Hills run from the FountainHead

Prayer Requests:
Rodman’s cousin Carter diagnosed with brain tumor
Flossy’s co-worker’s mother in ICU

22+2 Merkins
22 to raise awareness for those 22 military men and women who fail to transition back into civilian life and end up committing suicide. +2 for our own who are currently deployed.

BOM:
We are a people who believe in the power of prayer and the faithfulness of our God to answer those prayers.

NMM:
Plank!
It was so funny to see Meatloaf speeding across the soccer field only to be stopped short of his destination by the word “PLANK!”
What were you going to do Sparkle? Overheard saying “If I hit my shin with the coupon one more time.”
I think the pax actually started enjoying planking because they were heard calling out “PLANK!” before YHC ever had the opportunity.
Rodman claimed that YHC was clairvoyant because he had been hoping for a good ab workout. Wish Granted!
Polly found out that there really is a reverse plank. Sadly for him it was NOT what he was hoping for.
GREAT work men. Thanks for allowing YHC the opportunity to lead you in a PLANK! workout.