F3 Greenwood

Return Of The Fury Tour

It’s been a while since my VQ.  So, I decided that I need to step up and get on the Q sheet.  More than anything I felt the need to give some of the regulars a break.  Shouldn’t depend on a hand-full of people to lead the Q’s……

 

Warm-up: OYO

 

The Thang:

  • Mosey to Laurel
    • 30 Squats, 30 Calf Raises, 30 LBCs
  • Mosey to dentist office
    • Pax line up on one side of the parking lot.  Do 1 Merkin. Bear crawl to the other side of the parking lot. 10 Merkins. Lunges on the way back.  Repeat 10 times going from 1–>10 on one side and 10–>1 on the other side.
  • Mosey to Junior (if you don’t know Junior, then you haven’t been on the Fury Tour and shame on you!)
    • Run to the top of Junior – 10 Burpees
    • Run to the bottom – 30 LBCs
    • Repeat 3 times
  • Mosey to “Murder Row”
    • Mosey down “Murder Row” – 10 Merkins at each utility pole
  • Stop at bottom of Fury Hill
    • 30 Squats, 30 Calf Raises, 30 LBCs
  • Indian Run to the pull-up bars with 10 Merkins before the sprint
  • The last 8 minutes were spent doing Pax choice which was all Ab work (Sugar high-jacked half of it)

COT

Announcements:

  • Saturday’s workout will be at Epicenter with Uncle Pusher on the Q.
  • F3 Christmas party will be at Sugar’s house on December 15th at 6:30- until.

Prayer Requests:

  • Baby Blu’s daughter
  • Pusher’s mom
  • Death of my cousin

BOM

 

NMS:

  • Great group this morning.  I always like to see good numbers at the Fury workouts.  Mary Ann is a sneaky machine!  The best part of this morning’s workout was seeing some of the guys that haven’t been back for a while.  Great to see Sour and Dugger back!
  • I will incorporate running in my future Q’s.  I need to get better at everything, but especially my running.  In my military days 15 years ago, I used to take pride in running a sub 7 min pace.  Now at 40, I find myself running above a 9 min pace and putting ice packs on my knees afterwards.  Even though I still struggle to run back-to-back days, the pain in my knees is getting less so there is some hope.
  • Thanks to Sugar for the brief co-Q high-jack.
  • During the portion of Murder Row, I thought I told the guys to do 10 Merkins at every light pole (which I’m guessing there is between 8-10 of them).  I heard some chatter behind me and Dugger laughed.  I thought, “was the funny?”  About the time I got to the second light pole, I realized I said “stoplight.” Then I realized why Sugar said “I thought we were running to Abbeville.”
  • Sometime during the Junior portion of the workout we lost Alpo.  To be honest, I still have no idea where he went.  I was told that he went rogue for a minute.  I was so focused on the Q that I didn’t ask any questions.  As long as he was safe, I wasn’t worried.  My guess is he had to run back to the dog park for an emergency pit-stop.  Alpo….at the dog park……never mind.

Thanks to the guys that posted this morning!

Until the next time….