F3 Greenwood

What’s an ARK?

Mid 60’s and moist.

  • Warm-up:
  • 30 SSH IC
  • 10 Don Quixote’s IC
  • Demonstrated
    • 5 Crunchy Frog IC
    • 5 Chopping Wood Lunges IC

Genesis 6-8 (the story of Noah and the Ark).

Mosey to the Victory field.

The Thang:
Noah was told by God to build an Ark. To do this, Noah had to pick out the right trees and cut them down.

Gathering Lumber
3 rounds
1 minute Al Gore (Tree Hugger)
10 Chopping Wood Lunges

Once the lumber was gathered, Noah started building the Ark. God directed Noah to build the Ark to very specific dimensions (300 cubits by 30 cubits by 50 cubits).

Little “r” recover called.

Building the A.R.K.
Aalternating Shoulder Taps Merkins x 300
Reverse Crunches x 30
Karaoke x 50

The pax partnered up to build the Ark. Pax 1 drops to the plank position and starts Alternating shoulder tap Merkins. Pax #2 Karaokes 50 yards and drops to do 30 reverse crunches then Karaoke back and swap out.

Little “r” recover called.

In Genesis 7:8, the Ark has been built so the animals start coming in by twos for Noah to load onto the boat.

Animals 2 by 2
AMRAP until time is called.
Start with 2 reps for each station and add 2 each time you round the corner on Station 1.

4 Stations
Station 1 – Crunchy Frog
Station 2 – Gorilla Humpers
Station 3 – Crab Cakes
Station 4 – Rabbit Burpees
PAX choice to , Bear Crawl, Crab Crawl, or Duck walk between Stations.

Medium “r” recover called.

Mary:

With the time remaining, we circled up and did Monkey-Humpers in the Middle.

Big “R” RECOVER called.

Count-o-rama
8
Name-o-rama
Announcements:

  • IronPAX Challenge is over
  • November 5th convergence at the Pistol for their 1 Year Anniversary
  • November 12th MORONS4BEER convergence in Columbia with Waxhaw.

Prayer Requests/Praise Reports

Quickie and Lauren celebrate 10 years of wedded bliss and Josephine turns 1.

NMM:

  • We need to get back in the habit of doing BackBlasts! They are a great resource for inspiration.
  • What’s a Rabbit Burpee? What’s it matter, it’s some type of Burpee. That should be enough information. I forgot to demonstrate this one during the warmup so guess who gets to do an extra Rabbit Burpee all by himself.
  • Several “That’s what she said!” opportunities this morning.
  • Flea and WileE getting almost all the love during the Monkey-Humpers.
  • We almost had an Atomic Sit-up at one point. So glad SpecialK didn’t back up another foot or two.

if you sign up to Q, I challenge you to write a BACKBLAST.