F3 Greenwood

I wish I was a baller…

Today’s workout brought to you courtesy of Skee-Lo.  Sugar and I decided a Co-Q was appropriate for furious February and hoped to deliver one that lived up to the hype (although there really was no hype).  We planned our beat down via text, only to have Sugar through me a curve ball by including a 1+ mile Indian run that I was not anticipating!  We worked right through it though and were better for it.  Here is how it went down:

 

Warm-up (Uncle Jesse)

100 Merkins

100 Ab exercises of your choice

100 Squats

100 Block Curls

Partition as you wish, just get the work done.  Time called after approximately 10 minutes then handed off to Sugar.

 

The Thang

Sugar on Q

Indian Run

Form two 6 man teams (we picked up BluePrint at this point)

6 man Indian run around Fury Loop to bottom of Fury Road(Just over a mile probably).  If group gets spread out perform 5 burpees as a group.  Some added merkins/burpees to Indian run to give a bit extra.

 

10 to 1

Bottom of Fury Rd – Partner up with someone of similar ability.

10 to 1 – Partners sprint together up Fury Road to first entrance of Merrywood (I’m not good at estimating distance but approximately 30 yards?)

Perform 10 werkins, 10 merkins, 10 derkins at top.

Mosey back to bottom and perform 10 monkey humpers

Repeat but on subsequent round decrease werkins, merkins, derkins by 1 rep each.  So round two had 9 of each.  10 monkey humpers at the bottom remained static.

 

(Uncle Jesse back on Q)

Mosey back up Fury Rd to pull up station.

While waiting on the 6, perfom 10 pullups or a 10 second hang (all PAX complete)

Perform Block Curls OYO until remaining PAX are finished

 

Block BLIMPS – OYO

Burpees – 5 manmaker burpees

Lunges – 10 lunge steps each leg (20 cumulative) with block

Imperial Walkers – 15 IW each leg (30 cumulative) with block

Merkins – 20 Merkins on block

Plank Jacks – 25 Plank Jacks on Block

Squats – 30 Block Squats

Repeat until time called (approximately 10 mins)

 

Return Blocks

 

Cool Down

50 ab exercises of your choice OYO

 

Jailbreak to the Flag.

 

COT/BOM

  • Read newsletter
  • Great work today.  Good to have everyone together again.
  • The sprints up Fury road were a very difficult element.  Enjoyed it and seeing everyone push it.
  • Good fellowship at Howard’s afterwards with Pusher making an appearance.
  • Nice to see many PAX choosing to do the harder thing.  (example: Polly performing 50 Big Boy sit ups at the end).  Great job!