F3 Greenwood

Shipyard Spokefest

YHC received a fancy LED lantern with 4 small removable LED panels for Christmas.  While it has been handy on occasion since Christmas, when I first saw how it worked, my first thought was “I could use this for a workout.”  The spoke workout was the logical choice and the Shipyard practice field was the logical place.  The lights were setup and ready to go when Pusher arrived and asked to move to the fake field.  Sorry Pusher, the course is setup and we’re working on the real grass today.  12 pax showed up to give it a test run.  Let’s go…

Conditions: 48° and clear
Disclaimer: Given in COP
Warmup
  • 21 SSH – IC
  • 20 Mountain Climbers – OYO
  • LBAC – 15 forward, 15 reverse – IC
  • Grab a block and meet at the shovel flag
 The Thang –

Spoke Workout – Perform center exercise first, run to first light, perform exercise, rinse and repeat for each leg of the spoke returning to the center for the center exercise after each leg of the spoke.
  • 1st Round
    • Center – 25 Curls
    • Light 1 – 25 Merkins
    • Light 2 – 25 Monkey Humpers
    • Light 3 – 25 American Hammers
    • Light 4 – 25 Diamond Merkins
    • Run a lap around the lights
    • Plank for the six
  • 2nd Round
    • Center – 25 Alpos
    • Light 1 – 25 Hand Release Merkins
    • Light 2 – 25 Jungle Boi Squats
    • Light 3 – 25 Big Boy Situps
    • Light 4 – 25 Air Squats
    • Run a lap around the lights
    • Plank for the six
  • 3rd Round
    • Center – 25 Chest Presses
    • Light 1 – 25 Werkins
    • Light 2 – 25 LBC’s
    • Light 3 – 25 Bonnie Blairs
    • Light 4 – 25 V-Ups
    • Run a lap around the lights
    • Plank for the six
  • 4th Round – Empty Spoke
    • Center – 25 Overhead Presses
    • Run to light 1, run back to center
    • Run to light 2, run back to center
    • Run to light 3, run back to center
    • Run to light 4, run back to center
    • Run a lap around the lights
    • Plank for the six
AMRAP (8 minutes)
  • 15 KB Swings or Manmakers
  • Run to the other set of lights
  • 15 reps of an ab exercise of your choice
  • Back to the start
  • Rinse and Repeat

COT
Announcements: Run your Ice Off this Saturday, Battleship at the Shipyard is the only workout this Saturday, Lander Habitat 5k next Saturday

Prayer Requests: Sugar’s 2.0 is back home and doing well, Baby Blu’s Daughter, YHC’s father in law, Rocky, Mr. Bean’s mom, Baby Blu’s mom, Praise – Bubba Fennell had a good report.

Quick Devotion: Accountability is Necessary…
Jeremiah 17:9 says “the heart is deceitful above all things and beyond cure. Who can understand it?”
Because of our ability to deceive ourselves into believing lies—we must remain accountable not only to God, but to others in the body of Christ especially those who are wise. Accountability is a gift from God to help us stay on the right path and live spiritually successful lives.
BOM
NMM
  • Welcome and #tclaps to JV from Charleston for destroying the workout and setting a pace out in front of everyone.
  • Other than a few comments about looking like a UFO landing where the lights were setup, there wasn’t much mumblechatter today.
  • Great work by all pax this morning.  Work was done and all got better.

It’s always a pleasure to lead and be pushed to get better at the same time.