F3 Greenwood

20 pax flooded the Shipyard for a Tour De Ship at the hands of YHC. It seemed like a good day to relive YHC’s 40th Birthday Q for Juggernaut’s 40th Birthday since we all could not post at Fury on his big day! Of course since we are F3 some modifications were made to make the #beatdown better. The cell phone weinke was modified, cones were placed, YHC even printed out directions for the stations. (It didn’t help)! YHC was pleased to see a great crowd assembling in the parking lot after setting up the course! Let’s do this!

Disclaimer

COP

SSHx40IC

After the longest COP in F3 Greenwood history and perhaps in 5 years of F3 Nation on Saturday at the hands of Duggar short and sweet was the play today. The Tour De Ship was calling and needed all the time we could spare.

The Main Thang

Grab a coupon and mosey to the base of the Concrete Beast. This is where our Tour would begin. 40 min as many laps around the course as possible. Oh yeah…..we had some work to do along the way.

Station 1 40 curls/40 Bent over rows Bear Crawl up concrete monster to the cone

Station 2 10 Windmill Merkins for a Total of 40 Merkins

Station 3 40 Dips on benches

Station 4 40 Mountain Climbers IC

Station 5 40 Flutter Kicks (Count only on 1 side)

Station 6 40 Burpees

Station 7 40 Box jumps or 80 Step ups

Repeato until time called at 40:00

COT

Countorama, Namerama, Prayer (Cowbell’s Grandmother)

Announcements…..hmmm do we have any?

Mar 12: The Assault

April 2 Whetstone Presentation by Stinger after Epicenter Boot Camp at Howard’s

April 9 Connie Maxwell Mud Run

April 30 USMC Spring Mud Run

May 6 Relay for Life

May 20/21 F3 Dads Camp

 

Naked Mole Skin

Awesome number of pax today at the Shipyard! Warmer weather brought CowBell out of hibernation……this is a good thing because we all need more COWBELL. Hopefully, F3 Greenwood numbers will continue to climb as more pax come out of their hibernation as well. We are ready and waiting for you! Keep the EH going as well!

Hope everybody enjoyed the abbreviated COP. Could not get started with out some SSH’s! Just knew we needed as much time as we could get on our Tour.

YHC may need some remediation on explaining his Q’s….either that or the pax were so eager to get started they just were just not paying attention. Pax were ready to roll! A couple were jumping the gun on the bear crawls before completing the rows in an attempt to beat Plunger up the concrete monster. Oh wait…….Plunger was one of them. They were quickly corrected by the pax and completed the set. Then we hit the Windmill Merkins…….Kobayashi is still confused I believe. Despite the confusion they seemed to be a hit!

Duggar and Litebrite pushed the pace from the start and completed 2 laps. They even put in a little extra at the end. Heck, Litebrite even threw in some stairs!

I really like this workout! A good challenge for all and a test to see your fitness levels and improvement. Well done to all the pax! Just FYI….we may see this again. No Birthday needed.

Speaking of Birthday…….it is the reason this was brought back from the data base. Happy 40th Birthday Juggernaut. Glad we could hit 40 a few times with you in the #gloom!

Great work again by the pax…..enjoyed the #beatdown and getting better with you guys! Keep showing up and getting better! Aye!