F3 Greenwood

Bo Diddley – More than just an evil genius

Bo Diddley welcomed eight faithful PAX into the sub-freezing gloom for the #DRP and the first of what will hopefully be many evil genius Qs. A challenging workout that included everyone mixed with the best cadence cooked up south of Metro!

Conditions

29° and, well, dang cold…

Disclaimer

CoP

  • SSH x 25 IC
  • Windmill x 20 IC
  • Cut the Grass x 15 IC
  • Run in Place x 20 IC

Partner up and grab a coupon!

The Thang

  • 50 burpees – 100 OH Press – 200 curls – 300 block press
  • P1 works while P2 runs to opposite goal line and does 20 LBCs. Flapjack
  • Next run to opposite 10 yd line and do 10 hand release merkins. Flapjack
  • Alternate LBCs and merkins all the way down the field until work is complete

Turn it over to YHC for another block party!

  • P1 goes to 50 yd line with coupon. P2 stays at goal line
  • 21-15-9 Manmakers (at the 50) and Thrusters (at the goal line)
  • P1 does 21 manmakers while P2 does 21 thrusters. When both are complete, flapjack.
  • P2 does 21 manmakers while P1 does 21 thrusters. When both are complete, flapjack.
  • Then do 15 each and 9 of each
  • When finished, both partners spring to far end line and back to near goal line
  • 100 burpees as a team. One man works at a time.

Circle up for Mary

  • LBCs x 30 IC
  • Mountain Climbers x 15 IC

CoT

Count-O-Rama

8 PAX brave the cold and #GetBetter

Name-O-Rama

Announcements

  • We lead workout in Augusta on Nov. 21. Meet at Epicenter at 0500.

Prayer Requests

  • Funeral for Pothole’s father today at 2 p.m.
  • Constant family
  • Juggernaut’s M
  • Sugar has 7 stitches in his back. Had something removed which is being tested.

NakedMan Moleskin

  • Judge Judy noted that it took 10 reps of the first exercise for #MumbleChatter to start. You’re welcome, Judge.
  • YHC invited the weekly visit form Cagney’s buddies by running the brand new stop sign near the new Uptown Market. There is no compelling evidence which shows YHC was tweeting while running the stop sign. #F3Counts
  • There was some discussion of supporting Mr. Bean in his well-trained-for 5K, but that conversation quickly digressed into the myriad of ways the PAX could simulate rain for him during the run. Ultimately, it was the siren call of the cheese-cheese omelet at Howard’s which won the day.
  • It appears Bo Diddley may have called cadence before. Possibly in the professional ranks of cadence callers.
  • Speaking of Bo Diddley’s skills, YHC truly feels sorry for the PAX who post at Shipyard next Saturday. Dude knows how to make a guy remember a workout for the entire day.
  • As always, it was a pleasure leading the PAX of the Shipyard and Co-Qing with what will surely be one of the most dreaded/anticipated Qs in the Greenwood region!