F3 Greenwood

Conditions: cold and wet

0514- I’m still in my truck because it’s raining. Foreclosure got out of his just as Alpo drove up.

0515- out of the truck and told the boys to head to the gazebo

The Thang:

Orbison WOD: 20 minute EMOM

4 burpees

6 air squats

8 big bois

Bob WOD

Exercises: hand release merkins, air squats, big bois

Start with 13 of each, then 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

This memorial workout is dedicated to Robert “Bob” William Nowling who passed away peacefully in his home in Laporte, Colorado on November 27, 2020. After high school, he served in the United States Air Force during the Korean Conflict. After his military service, he attended Hastings College in Hastings, Nebraska and Iliff School of Theology in Denver. Bob dedicated his life to the service of the Lord as a Methodist Minister in Nebraska and was a board-certified hospital chaplain. He served as the head chaplain at Swedish Medical Center in Englewood for over 20 years. Bob was an athlete at Wild Horizons for 2 years. They trained 3 times a week for 1 hour each day. The rep scheme signifies: 91 reps of each movement for Bob’s age when he passed, and 3 movements to represent the number of days they trained every week.

Recover

Countorama

Nameorama

COT-

Announcements- Mill Hill Marathon tomorrow

Prayer Requests/Praise Reports- Our nation and Alpo’s friend John Nave

BOM- YHC prayed us out

NMM- I won’t lie. I was hoping no one would show. It was cold and wet. Who in their right mind would get out of a warm, dry bed this time of morning and come out here?!? That’s right, nobody! But Alpo and Foreclosure would! I’m all about staying dry if it’s super cold out, so we headed to the gazebo. We ran the Orbison WOD first. I just knew the burpees would wear us down on this EMOM, but I was wrong. Even up to the last round, we had roughly 14-15 seconds left on the clock. It was a good grind though, just needed a little more work. The second WOD was Bob. I should have followed my gut and done this one first. The merkins deteriorated pretty fast after a few rounds. This would have been a nice precursor to Orbison. Alpo and Foreclosure made it look easy as we discussed all that was going on in our nation. I was struggling to keep up. I liked the idea of focusing on basically 3 movements for the full 45 minutes. We got in 80 burpees, 91 merkins, 211 squats, and 251 big bois. I appreciate Alpo and Foreclosure for doing the harder thing and posting with me on a less than comfortable morning in the gloom. It was an honor gentlemen. Let’s do it again soon.

Southern Belle is hanging up…