F3 Greenwood

Reps of Stuff, Lots of Them!

Today’s goal was to challenge the PAX, as well as myself.  YHC has to admit, he’s been a little bit lazy since the Swamp Rabbit (of course there was a little tax deadline involved as well).  That being said, you can certainly feel it after taking a little time off.

Conditions – Clear skies, great weather, probably 55-56 degrees.  A crowd of 8 PAX showed up for this mornings work.  Not knowing how many to expect (because I normally recruit a little), I just decided to just go with it today and was pleased with the number.

Disclaimer was given

Warm-up:

10-count Merkin Indian run around the school ending at the top of the concrete monster.  As usual, this was a great way to get started and was a true #crowdpleaser.

THE THANG:

Head down the steps and meet at midfield of the grass field.

BOMBS is the routine of the day

50 Burpees – 100 OH Claps – 150 Merkins – 200 BB Sit-ups – 250 Squats

5 stations, the first being at midfield then 2-5 in the corners of each endzone.

The first exercise of BOMBS is 50 Burpees, and we’re breaking them down by 10’s.

First exercise 10 Burpees at station 1.

Run/mosey to station 2 – 100 OH Claps

Run/mosey back to station 1 – 10 Burpees

Run/mosey to station 3 – 150 Merkins

Run/mosey back to station 1 – 10 Burpees

Run/mosey to station 4 – 200 Big Boy Sit-ups

Run/mosey back to station 1 – 10 Burpees

Run/mosey to station 5 – 250 Squats

Run/mosey back to station 1 – 10 Burpees

Anyone finishing early do 25 reps of each B-O-M-B-S exercise in order until time is called.

Time was called when most were somewhere in the squat phase, except for Special K who had moved on.

And for a nice little Cool-down:

Run up steps and to bottom of concrete monster. Run up and down the monster until time is called (approximately 6min).

 

Count-a-rama: 8

 

Name-a-rama

 

Announcements:

  • New leaders at F3 – thanks and congrats
  • Saturdays workout is at Fury
  • Trails and Ales 5k Saturday

Prayer requests/Praise reports:

  • Koby finished his project!
  • Koby and Fugi teams doing Palmetto 70 this weekend
  • Rocky
  • Spud
  • Refugee

Prayer

NMS:

  • I think the number of reps was enjoyed by all PAX
  • PAX really seemed to enjoy the Merkins and Big Boys, and I think some even took home some strawberries
  • Got the text from Baby Blu at 2:50 this morning – he was still awake and wasn’t gonna post.  Get well Blu!
  • Somehow Pusher started the merkins after Special K but finished before him.  Impressive Pusher!  🙂
  • Great weather and time for the guys to get back at it.  Hope to see more PAX posting soon.

As always, it was an honor to lead such a great group of men.  Until next time, Bean is out!