F3 Greenwood

After Q101 on 11-10-15, YHC was feeling less confident but ready to try. Hard work was expected, pain and #mubblechatter was was implied. Hey, but at least it wasn’t raining!

Conditions: Clear for the first time in a while, but all the prior rain made it a mushy mess around the flag. YHC caved and moved to the top of the hill. Temperature was a balmy 53*.

Disclaimer: I’m not a professional, you all made the voluntary choice to be here, you didn’t pay me so if you don’t like the workout, you got what you paid for. Step up and take a turn at the Q. We are all here to get better and not to get injured. Know your limitations, modify if needed. Juggernaut had to be reminded he wasn’t in charge. So YHC advised him of his Rights as a PAX and we all moved on:)

CoP:

SSH x 20 IC
MC x 20 IC
LBC x 20 IC
Burpees x 10 OYO
Grab a coupon mosey to the hill via the track.

The Thang:

  • 50 LBC / 50 Lion Kings OYO – Starting at the bottom of the hill 10 LBC carrying coupon up the hill, 10 Lion Kings, run back down. Repeat 5 reps. (with coupon tight to the chest, move to the low squat position and lower the coupon between your knees. Coming out of the squat raise it high over head with a quick thrust holding it high, like Simba in the Lion King) Plank for 6. Then mosey to next stop.
  • 100 Step Ups / 100 LBC OYO – Using coupon/bleacher/bench 20 step ups followed by 20 LBCs. Repeat for 5 reps each. Plank for 6. Mosey to next stop.
  • 100 Incline Presses / 100 Monkey Humpers – OYO – Starting at the top of the hill, lying flat on your back, feet facing down the hill coupon on chest. 20 bench presses. Run down the hill, 20 Monkey Humpers, run back up. Repeat 5 reps. Mosey back to Flag. Plank for 6.

Q’s Closer

  • 20 Half Curls / 20 Full Curls (just for Sour)
  • Random Up/Downs and LBAC courtsey of Meatloaf. (He loves that crap)!!

CoT

Count-O-Rama:
15 PAX indulged YHC’s, well, whatever this was!!

Name-O-Rama:
Welcome to FNG “#2”. It could have been much worse. PAX went lite on him.

Announcements:

  • F3 Leap Expansion in Augusta: We have the honor of leading this workout and demonstrating how F3 really works. November 21.
  • New organizational structure:
    • Flossy is Region Nan’tan
    • Meatloaf is Epicenter AOQ
    • Judge Judy is Shipyard AOQ
    • Kobayashi is FountainHead AOQ
    • Juggernaut is ComzQ/REDFriday AOQ
  • Bible Study on Thursday Nights at 7PM at North Side Baptist Church
  • F3 Nation Shirt Orders are up. From the website you can get your spiffy new colors in the Sport-Tek Camo shirts – in Iron Grey, Forest Green or True Navy.

 

Standing 2nd F at Fusion on Thursdays at 12:45.

Prayer Request:

Continued prayers for Juggenaut and family.
Jeff Constas family.
Spud – EH him and get him back in the #gloom
Peaches – recovering from surgery

BoM – Led by YHC

Nakedman Moleskin

  • Juggernaut reminded everyone that nobody cares how many reps you do or how fast you do them. Don’t waste your time getting up and coming out here if you’re not gonna give 100%. The guy next to you is gonna give 100%. Except for Litebrite, there’s no percent to measure that output. We also learned more than we needed to on Juggernaut’s preferences for people who “put out”.
  • Flossy, Meatloaf and Juggernaut are the Q’s on Nov. 21st in Augusta. We need a large showing. Don’t forget bug spray. Apparently there are insects capable of carrying away smaller PAX.
  • Thanksgiving Day Convergence at Epicenter: “modified” Ultimate Frisbee – I dont speak Meatloaf so I’m not sure what will be modified. But it will be worth it I’m sure.
  • And F3 is all about accountability and bring new people together for one common purpose: TO GET BETTER!!