27 pax (3 FNG’s) broke the trance of their warm fartsacks to enjoy a crisp battle of the 300’s at the Shipyard. YHC was still feeling the effects of the BRR so this was going to be a mainly upperbody beatdown with coupons of course!

Disclaimer

COP

SSHx40IC

Imperial Walkersx30IC

LBAC’sx20IC(10front/10back)

Derkinsx10IC

PrisonerSquatsx15IC

The Thang

YHC did some research about the 300 workout and how tough it is. I felt like F3 Greenwood has a strong group of pax eager to get better so why not modify and put my personal touch on it!

Round 1

50 Merkins(on coupon)

50 Back rows w/ coupon

50 Curls w/ coupon

50 Mountain climbers (single count)

50 Overhead Press w/ coupon

50 LBC’s

Pax could modify order as long as they attempted to reach 50 of each

Round 2

50 Derkins

50 Squats w/ coupon

50 Imperial Walkers

50 Kettle Bell swings

50 Russian Twists

50 LBC’s

Round 3 (modify to 150 total because of time)

Repeat exercises from Round 1

Pax would run a lap around practice field and plank after each round!

COT

Counterama, Namerama, Prayer

It was a quiet start to a crisp early Fall day. I think the pax were dreaming of their fartsacks most of the beatdown! Mumblechatter was at a minimum in the gloom on this day. YHC is going to take this to mean it was a true beatdown making everybody better! The pax rose up and conquered 2 rounds of 300’s and probably could have gotten the 3rd but the clock was ticking! A starting temperature in the low 50’s made for a great work out but it was a little cold on the 6! Nice work to the pax of F3 Greenwood Shipyard it was an honor and a pleasure! #tclaps