F3 Greenwood

Be the Rod

talon

Conditions: 72* F with 91% Humidity

Disclaimer: Given

No Warmup

This is the way it happened

Circle up around the flag for a little bit of intense core work.

45/15

45 seconds of Core exercise and 15 second to complete 10 merkins

    Flutter Kicks 
    Reverse Crunches 
    Plank Hip Dips
    Single Leg Bridge Right
    Single Leg Bridge Left
    Half Wipers
    Scissors 
    Big Boy Sit-ups
    American Hammers 
    Side Plank Right
    Side Plank Left
    Superman
    V-ups
    Crunches
    Flutter Kicks 

Mosey around the Gym to the back parking lot. 

21-15-9 

    Squat to Box Jump
    Dips
    Split Squats (each leg)

Repeat until time is called and mosey to the Softball Field.

Go Home

    Bear Crawl to First 5 Burpees

    Crab Walk to Second 5 Burpees

    Lunge Walk to Third 5 Burpees

    Bear Crawl Home 10 Burpees

Repeat until time is called and mosey back to the the flag for Mary

Mary:

45 seconds of Core exercise and 15 second to complete 10 merkins

    Flutter Kicks 
    Reverse Crunches 
    Plank Hip Dips
    Single Leg Bridge Right
    Single Leg Bridge Left
    Half Wipers
    Scissors 
    Big Boy Sit-upsA 
    American Hammers 
    Side Plank Right
    Side Plank Left
    Superman
    V-ups
    Crunches
    Flutter Kicks 

Announcements:

    Shipyard has been retired and Talon is the new AO

      Thursday from 5:15 to 6am
      First Saturday from 6 to 7 am

    Thursday lunch at Fusion at 12:15pm
    Terrapin and CoffeeRuns need guys to sign up to Q
    ironPAX challenge starts 9/1/19

Prayer Requests:

    too many to name with such a large group

NMM:

    The new AO offers up as many options as it does trip hazards. Watch out for the random trash can, bench, or rope that may jump out at your from the shadows.
    I was definitely not expecting the turnout that we had in the gloom this morning. Great work getting after it guys. Thanks to the Fury Faithful for posting at Talon. I hope the workout was up to your standards. If it wasn’t then you probably should’ve pushed yourself harder.
    The extra block height on the retaining wall between the Gym and the High School wing was definitely a game changer for the box jumps. Uncle Jesse flew to the top of the wall and landed as if place there by angels. Pothole got himself to the top of the wall by force of will.
    I look forward to many more bootcamps at Talon.
    Huge Thanks to Dr. Johns and the rest at GCS for allowing us the use of the grounds.

until next time…