F3 Greenwood

Next Position Is……

Conditions:

38 F, Clear, Cold

Disclaimer:

Given with the 2 minute warning.

Warm up:

Warm up was done with an attempt at in Cadence, but twitter stinks at this

25 SSH

26 Mountain Climbers

20 LBAC  (stopped because I was out of breath (crazy huh)

The Thing:

Indian Run to the gazebo last person does 5 Squats then sprint to front

    21, 15, 9 Merkins, Jungle boys, big bois
    40 calf raises
    Run to tennis court and Bear crawl length of court
    Abs and merkins for the six
    21, 15, 9 Triceps, box jumps, American hammers
    40 Calf raises
    Run to tennis court and crab walk length of court
    Ab work for the six

Mosey to the bottom Flossy’s hill

    Sprint up flossy’s hill
    20 bonnie blair’s counting right leg only
    run down flossy’s hill
    5 Squats
    Repeat work decreasing by 5 at top and increase by 5 at bottom each time
    ab work for the six

Run to the pullup bars

The following work was completed at a fast pace.  The reps below are the goal, but if you are not able to do all reps without pausing, do max effort on each and immediately move to next exercise

    15 squats, 10 merkins, 5 pullups,
    Sprint 200 yards to corner, Jog back
    Rinse & Repeat until time is called

Count and Name.

Announcements:

Pathway House this Wednesday

Prayer Requests:

Pray for  Blu’s daughter work and a lady that she had been helping that died and has three kids.

Pray for Beans parents.

Ben Gay’s wife boss with medical issues she is in ICU

Devotion:

Proverbs 7: 1-4

“My, Son keep my words, and treasure my commands and live”

pray that we will treasure God’s word and his commands..

NMM:

After leading many boot camps (yes that is correct UJ and Alpo), I have not mastered the “in cadence” process. My in ability to do that and fatigue this morning led to the title of the back blast.  Instead of saying “Next Exercise” I said “Next position”.  You can only imagine where it went from there with this group of guys.

Great work by all men this morning and no Mr. Bean you can not help me with my song selection on my next boot camp, but you can signup to Q a bootcamp and select your music.