F3 Greenwood

A preV ABSESSED St. Patty’s Day Party in the Gloom

9 pax posted to a lung busting ABSESSED St. Patrick’s Day party in the gloom.  YHC has been conjuring up this kind of workout to focus on just our cores.  When you read through it, notice that there are only three exercises that don’t directly work your abs.  Hopefully this will help with those shirtless days of Spring Break that are right around the corner.

Disclaimer – Push your limits but know your limits.  There’s a big difference between; “I did a lot of merkins and my arms hurt” and “I did a lot of merkins and I tore my rotator cuff.”

Warm Up

Mtn Climbers IC x27

V Ups IC x21

Lunges IC x20

Hello Dollies IC x20

Merkins IC x20

Reverse Crunches OYO x20

 

The THANG

Team Coupon Ab work – Split into teams of 2

Feet 2 Feet x100 – Pax sit on ground facing each other with their feet against each others.  1 pax starts laying on ground with coupon behind head.  That pax then brings coupon overhead while sitting up to hand off to 2nd pax when coupon is over feet.  2nd pax takes coupon and slowly lays backward (reverse sit up) until coupon is on ground.  Rinse and Repeat.  Each pax hands coupon off 50 times.

Back 2 Back x100 – Pax stand with backs against each other. Pax 1 holds coupon and rotates to left to hand off to pax 2 which grabs coupon and rotates to left to hand back to pax 1.  Each pax hands off 25 time in one direction and then they change direction for another 25 hand offs for each pax.

11’s for Ab work

On practice field stage coupons for each pax on one side.  Sprint across field to other side and do 10 Flutter Kicks.  Sprint back to first side and do 1 BigBoy Sit Up w/ Coupon.  Rinse and repeat until 1 Flutter Kick and 10 BBSU w/Coupon.

Finale at the Concrete Monster

Starting at bottom sprint to the top and complete 20 Reverse Crunches.  Then sprint to the bottom and complete 20 Whirly Birds (Heel Taps) counting 1 leg.  Rinse and Repeat until time is called.  Approx. 7 mins.

Devotional – Psalm 138:23-24 – Search me, Lord, and know my heart; test me and know my anxious thoughts.  See if there is any offensive ways in me, and lead me in the way everlasting.

This is a special prayer.  A prayer that I use almost daily when I’m at odds with what to do.  It clears my thoughts and announces them to HIM.  It levels the playing field with the pressures to do the wrong thing.  I can’t remember a single time that when I took the effort to say this prayer that I made a bad decision.  Use it when you are lost. Use it when you are tempted.  Use it when you need extra strength to get you passed a decision that you know will be detrimental to both you and your loved ones.  Just use it.

COT, Counterama, Namearama

Announcements – See the newsletter that our Comms Q so diligently creates weekly for us without a single dime in payment.  (Not said in COT{should have been} – Thank the guys that grease the wheels in F3 Greenwood.  The Nan’tan, Comms Q, and all the AOQ’s do a lot that isn’t seen or announced. Buy’em a coffee, ask them if they need help, do something, anything that shows you appreciate what it is they do to keep this thing rolling smoothly.  And last but not least step up and Q!)

NAKED MANMOLESKIN

  • The temp was 50F.  It felt cold……why?  Last month 50F was a blessing and now it kinda sucks.  This was a pre-wo discussion had in the parking lot before beginning.  The pax (including myself) weren’t cold for long.
  • YHC, as always, trys to mix it up and get some quality reps during the warm up by using IC.  This post was no different.  We started with Mtn Climbers which some of the pax were caught off guard with.  I try and demonstrate the cadence and count before hand to ensure everyone is prepared for something slightly different than what is the norm.  The sustained holds in the down position during the lunges and up position during the V Ups were absolutely crowd pleasers!
  • There was a lot of positive energy from the pax during the The THANG.  Meter Maid amongst others was very positive pushing the pax on with the nicest of comments.  I myself could only muster a few loud HooYaa’s after not posting for over a week.
  • Raekwon the Chef was pushing much harder and faster than I have seen.  People always ask, does F3 work?  You can tell he’s been bringing it.  Great Job Animal!

Time is the mother of all Aholes especially when you don’t get out and beat yourself regularly.  I’ll be taking another week off to let my ….. um …… family jewels get good and healed before I subject them to anything these whacko Q’s try to come up with.  Thanks to the pax that showed for my preV Q.  I really appreciate the effort, the encouragement, and the sweat.  It was a pleasure.

 

JKS – Alpo