F3 Greenwood

Tootsie Rollin’ In For VQ

After tossing around the idea for the past several weeks of stepping up and doing a VQ, I decided to pull the trigger.  I looked at the Q sheet and noticed that most of the Boot-camps were booked over the next 2 weeks.  But, I knew that procrastination would be my enemy.  So, I decided to ask Uncle Jesse if I could highjack his upcoming Fury Q.

Going into my VQ, I wanted to keep it simple, but also come up with a total workout.  My goals were simple:

  1. Don’t forget the 1 minute warning
  2. Don’t forget the disclaimer
  3. Keep up with the pace of my own workout and the other Pax (we had a rowdy crowd)
  4. Make sure to plan a workout that will use the full hour
  5. COT
  6. Finish on time

 

Conditions: 75 – extremely humid!

Disclaimer: Given

 

Warm up: Fury warm up is always OYO before 5:00

The thang:

  • Mosey to intersection of Fury Rd and Laurel Ave.
  • 30 American Hammers
  • 30 Calf Raises

 

  • Mosey through light to Emerald Baptist Church
  • 20 Plank Jacks
  • 20 Flutter Kicks

 

  • Mosey to Food Lion parking lot
  • 10 Merkins at each row (sprint between each row)
  • Touch the curb on the other side of the parking lot
  • 10 V-Ups at each row (sprint between each row)

 

  • Mosey back to church
  • 20 Plank Jacks
  • 20 Flutter Kicks

 

  • Mosey to intersection of Fury Rd and Laurel Ave.
  • 30 American Hammers
  • 30 Calf Raises

 

In all, about 2 miles.

 

  • Mosey to the Pull-up Bars (split into 4 different groups – we had 3 – 2 man teams and 1 – 3 man team)
  • Rotate between 4 different stations:
    • Station 1:
    • One person does Gravel Bucket Carry (Started out as a full bucket, finished as a half bucket – more on that later)
    • Other person does Burpees while the other carries bucket
    • Station 2:
    • 20 Pull-ups
    • 20 BB Sit-ups
    • Station 3:
    • 20 Dips
    • 20 Squats
    • Station 4:
    • 20 Man-makers with Coupon
    • 20 Goblet Squats with Coupon

I think most of us finished 2 rounds of rotation.

 

Recover

 

BOM

 

Count-o-rama: Done

Name-o-rama: Done

Announcements:

  • Week 2 of Laurens Launch is Saturday if anyone is interested.
  • Saturday workout is at Terrapin.

 

NMS:

  • I left my house with an almost full bucket of gravel in the back of my truck.  10 seconds into my drive a possum ran out in front of me so I hit the brake.  I instantly heard gravel in the bed of my truck.  So, I pulled over and tried to put back as much as possible without losing time.  Then, I put it in the front (should have done that to begin with).  Fast forward to the workout:  Uncle Jesse started the Bucket Brigade(ish) first.  While at the Dip Bar I heard a crash.  I looked up and Uncle Jesse was slapping ants off of his leg and the bucket was sideways on the ground.  I think the sight of UJ slappin the inside of his thigh made Alpo laugh.  As usual, everybody laughed after the first guy laughed.
  • Sugar noticed immediately that the beginning of the workout was from a previous playbook.  Hey, I like it!  So it will probably be used again!
  • I expected that Pacer would set the pace for the run portion of the workout, and I was not surprised.
  • I remembered from last week that Inspector is terrified of spiders.  So, I made sure ahead of time that the Black Widow was no longer living in the Dip Bar.
  • I knew from the crowd that we had that I needed to have a good workout prepared.   Most of my focus during the workout was trying not to forget anything, and trying to keep up with the group that we had.
  • My first F3 workout was on March 28.  Over that time there have been guys that consistently push me out of my comfort zone to the point of exhaustion!  Most of those guys were here this morning.  As long as they continue to set the bar for me, I will continue to get better!  Also, even though he could not post to this workout, shout out to Meatloaf for pushing me my first few weeks in F3!  Sometimes an accountability text the night before a workout can lead to motivation that last months….
  • I still consider myself “new” to F3 (and Twitter), but I’ve learned that it works.  My 5k pace time has improved every single time that I have posted on Wednesday.  I’m not where I want to be, but I’m better than I was!  And, this morning I used a loop in my belt that I have never used before! lol #tightbutbuckeled

 

Until the next time, TR out…..