F3 Greenwood

The Best of Bean

Three years ago (actually 3 years yesterday to be exact), YHC attended his first F3 workout.  YHC was convinced that he couldn’t start in May 2015 when it all began, but after a lot of coercion, as well as some sole-searching, YHC decided to give it a shot.  And as anyone could guess, it was a real struggle that day, and ole Bean probably spent more time lying on the pavement than actually working out.  However, fast-forward 3 years and it’s a different story.  Doesn’t mean YHC doesn’t get a little slack from time to time, and that he doesn’t need to be more consistent at times, but to say that F3 has been a blessing to me would be a huge understatement.

So, in searching for the perfect workout for this occasion, YHC went back and found the BB from that day, Q’d by UJ and Sour.  After determining that it was just too confusing to try that one again, YHC scanned his own BB’s and found his favorite workouts and pieced them together for today.

4 Pax posted and put in some work.  And here’s how it went:

 

Conditions: Partly cloudy and a little cooler

 

Disclaimer – Completely forgotten.  Sorry!

 

Warm-ups:

  • 5 Big Boy Sit-ups OYO
  • 5 Squats OYO
  • 5 Burpees
  • 10 Big Boy Sit-ups OYO
  • 10 Squats OYO
  • 10 Burpees
  • 15 Big Boy Sit-ups OYO
  • 15 Squats OYO
  • 15 Burpees
  • 20 Big Boy Sit-ups OYO
  • 20 Squats OYO
  • 20 Monkey-humpers (they wanted more burpees I think)

 

The Thang:

 

AMRAP 1 (stationary)

  • 100 merkins
  • 100 Big Boy Sit-ups
  • 100 Squats
  • 25 Burpees

(the above broken down as PAX chose)

 

AMRAP 2 (stationary)

  • 100 bench presses
  • 100 OH Presses
  • 100 Curls
  • 25 burpees

(unfortunately YHC had to call time before all of these were finished, but we got close)

Return coupons and mosey to the hill.

 

 WRAP-UP

  • 5 burpees at bottom of hill
  • Bear crawl to top of hill
  • 25 LBC’s at top, mosey back to bottom
  • Rinse and repeat till time called
  • Indian run back to ‘imaginary’ flag

 

COUNT-A-ROMA: 4

NAME-A-ROMA

ANNOUNCEMENTS

  • IronPax Challenge coming in August
  • 2.0 workout Q needed for Saturday

PRAYER/REQUESTS:

  • Lego being deployed
  • Lemon’s family
  • Various other PAX going through various struggles

 

NMS:

  • People laugh, but it really is further across town to Epicenter.  YHC rolled in hot, got out of the truck and immediately gave 1 minute warning.
  • YHC was the fortunate one that laid in the fireants this am.  I thought that only happened at Fury?
  • It was good to get back to the Epicenter.  YHC doesn’t get there near enough.
  • Lots of hard work put in this morning.  Small crowd, but we all had fun getting better!

 

As always, YHC was honored to lead such a wonderful group of men.  Until next time, Bean out!