F3 Greenwood

A fresh string of pearls

YHC has noticed a bit of a pattern developing at the Shipyard and had an idea to break the mold. Inspired by the hardest – and best – workout YHC has ever been to, it promised to be real #CrowdPleaser and challenge all the PAX. A group of 19 faithful PAX took the #DRP and decided to tackle a Juggernaut String of Pearls

Here’s what went down.

Disclaimer

I’m not a professional. Now let’s mosey.

The Thang

Mosey to big flag pole out front and circle up.

  • SSH x 40 IC
  • Merkins x 10 IC
  • WhirleyBoys x 60 IC

Mosey to student parking lot and circle up.

  • SSH x 40 IC
  • Merkins x 10 IC
  • WhirleyBoys x 60 IC

Mosey over to retaining wall.

  • Wall sit 60 seconds
  • 10 count
  • Wall sit 60 seconds

Mosey around back to benches.

  • AMRAP 12 minutes
    • 7 burpee box jumps
    • 14 merkins
    • 21 bench dips
  • AMRAP 12 minutes
    • 10 jumping lunge (count one leg)
    • 10 bodyweight tricep extensions each side (stolen from Sour!)
    • Add 5 reps each round

Mosey to stairs. Both feet touch every stair going up then circle up in stadium parking lot.

  • Sprint to opposite end of parking lot. 10 JungleBoi Squats
  • Sprint back to top end of parking lot. 9 JungleBoi Squats
  • Repeato all the way down to 1.
  • Burpees until the six is in

Circle it back up

  • SSH x 60 IC
  • Merkins x 10 IC
  • WhirleyBoy x 60 IC
  • High plank 60 seconds
  • Merkins x 5 IC
  • High plank 60 seconds with some variations
  • Merkins x 6 IC

Count-O-Rama

19!

Name-O-Rama

CoT

Announcements

  • F3 nation 5 Year Anniversary convergence on Jan. 1 where it all started – A.G. Middle School in Charlotte. YHC is HC to make the trip. You should to!
  • F3 Greenwood convergence Jan. 16. Q School immediately following. If you want to Q workouts you need to attend. You will be home by 10 a.m. Come learn the how and the why behind F3 as well as the ins and outs of leading a workout.
  • We will be hosting our first #CSAUP event on March 5. 8 different Qs will have 30 minutes each. Make plans to be there. More details coming very soon!

Prayer Requests

  • Kobayashi and his M
  • Flossy’s baby cow

BoM

NakedMan Moleskin

  • There was little audible #Mumblechatter, but YHC thought he heard some whispers about his apparent lack of creativity as the CoPs were repeated in several different areas. Burpees usually silence that stuff.
  • The wall sits were a total audible as YHC and 8 Mile drove around the AO bright and early this morning.
  • Some serious audibles were called on the burpee box jumps. The orientation of benches made it difficult for more than a couple PAX to perform the exercise at a time. So a bunch of us did rabbit burpees instead. Good call, Kobayashi.
  • Duggar thought he was goading YHC into more SSH during the last set. Little did he know that YHC cut the other sets down to 40 reps. No injuries were reported during SSH, however.
  • Pusher showed up at 0601 and had do some moseying to locate the PAX. #WheelsUp #LIFO
  • Pusher also intimated that he felt he needed to post at an out of town workout and provide a superhero comic book character name instead of his given F3 name. Don’t hate the playa, hate the game.
  • YHC doesn’t make it to the Shipyard often, but when he does he usually pisses someone off with the exercises he calls. Since Capri got shifty at posted at the Epicenter, YHC thought he dodged the bullet. Then someone complained about the second set of SSH. #SuckItUpButtercup #DoTheExercise
  • Always a lot of fun to lead the PAX at the Shipyard. A quiet but committed crew!

Aye!