F3 Greenwood

Clench it like you are in prison!

Greenwood, SC • Epicenter

Disclaimer: Given

CoP:

  • SSH X 10 IC
  • LBAC X 20 (10 forward/10 back)
  • Copper Head Squats X 10 IC
  • Flutter Kicks X 10 IC
  • Whirly Boys X 10 IC

Mosey to Pavilion:

Welcome to the Badlands: (AMRAP)

Merkins and Mountain Climbers.

Everybody find a bench.

  • 10 INCLINE Merkins with your hands on the bench.
  • 30 INCLINE Mountain Climbers / hands on the bench (count one leg only.)
  • 10 DECLINE Merkins feet on the bench.
  • 30 DECLINE SLOW Mountain Climbers (count one leg only.)
  • 10 INCLINE Diamond Merkins.
  • 30 INCLINE Mountain Climbers (count one leg only.)

Mosey to Round House:

Mount Rushmore: 

Wall sits and Squats!

Wall sit: Sit with your back against the wall, placing your legs into a 90-degree angle.

  • Wall Sit: 1 minute.
  • 30 Jungle-Boy Squats.
  • Wall Sit: 1 minute.
  • 30 Jungle-Boy Squats.
  • Wall Sit: 1 minute
  • 30 Jungle-Boy Squats

Mosey to the base of Heartbreak Hill:

The Black Hills:

Tree Squeeze and Planks

Tree squeeze: Sit in front of a tree with the tree trunk between your feet. Lift both legs up 6 inches off the ground and squeeze the tree trunk with both feet for 30 seconds as hard as you can (clench your butt cheeks like you are in prison.)

  • Tree Squeeze 30 seconds
  • Low Plank 1 minute
  • Tree Squeeze 30 seconds
  • Low Plank 1 minute
  • Tree Squeeze 30 seconds
  • High Plank 1 minute

Mosey to the team benches at soccer field:

Custer’s Last Stand:

Step Ups and Tap Ups

3 Rounds – 10 Per Leg

Round 1:

  • 10 Step Ups. Step up onto the bench with RIGHT leg.
  • 10 Tap Ups: Keep your right leg up on the bench and bend it deeply. With your left leg you tap on the bench and then back on the ground. This fatigues your right thigh very quickly. (Hold onto the back of the bench.)

Switch to the LEFT leg and repeat exercises

  • 10 Step Ups onto the bench with LEFT leg.
  • 10 Tap Ups: Keep your left leg up on the bench and bend it deeply. With your right leg, you tap on the bench and then back on the ground. (Hold onto the back of the bench.)

Round 2:

  • Switch to the RIGHT leg and repeat exercises
  • Switch to the LEFT leg and repeat exercises

Round 3:

  • Switch to the RIGHT leg and repeat exercises
  • Switch to the LEFT leg and repeat exercises

“Buffalo” Bear Crawl from benches to fence (across field)

Mosey to shovel flag.

Mary:

  • Judge Hairy: 20 V-ups OYO
  • Fabio: 20 Side Straddle Hops (in PERFECT CADENCE!)
  • Coffin: 10 Burpees OYO
  • Ben-Gay: 20 American Hammers OYO

Count-a-rama: 9 Pax

Name-a-rama: No FNGs

Announcements: 2nd F lunch 11:45 at Jersey Mike’s today. July 4th – Furman 5K, http://rwbsrun.com/ $30 until June 30, $35 after, $40 on race day. Still need 5 more runners for BRR.

F3 Shirt order is in progress, need 12 to print. Order today.

Prayer Requests:  Terry Jones, Wayne Gantt, Angie Davis (died), Fabio’s 1st cousin, Albert Colins

Praise Reports: Thankful that we all were healthy and able to post today.

BoM:  Closing Prayer

NMM:  Waaay back in September I went on a 10 day Backpacking Trip to the Badlands and Black Hills of South Dakota. Since I could not bring the PAX with me, I brought some South Dakota to them. Each area of the workout today was centered around a stop on my trip.

I thought I had my cadence-calling situation under control, but sadly, it was not too be! Fabio “showed us how it is done” during our Mary at the end. It is back to me and the bathroom mirror for more practice!

It was great having Otis and Ben-Gay back at the Epicenter. You guys put in some serious work, looking forward to making you “Epicenter Regulars.”

It was great to have Coffin back after an extended lay in the Fartsack. Coffin you are a young guy, get your arse out of the bed!

T-Claps to Weaver and Hulk for remembering it was “Tank Top Tuesday.” Now if only Hulk’s poison ivy would clear up so he would STOP TAKING OFF HIS CLOTHES AND SHOWING IT TO US!

Tweeter and Judge Hairy, my Clown Car Buddies. Whenever I screw up, lose count, run out of breath, I can count on you guys to throw me under the bus! What are TRUE friends for? COBAINS!

As you all know, I do not like to be the center of attention. Q-ing a boot camp is very intimidating for me. I appreciate everyone’s commitment and dedication. I hope you feel like you got your money’s worth!

-Polly

P.S. RIP Adam West 1928-2017