F3 Greenwood

Fury 10/1

6 men posted at Fury to get started back with the regular routine now that the IPC has been completed.

Mosey to the bottom of Fury Road.

Murder’s Row

Alternate 20 merkins and 20 LBC’s at each Utility Pole all the way down and back.

25 squats at the bottom of Fury Rod.

Mosey to Santa Fe for 20 Merkins, LBC’s, and Squats each.

Mosey to Fuji Express for 20 Merkins, LBC’s, and Squats each.

Mosey to South State Bank for 20 Merkins, LBC’s, and Squats each.

Mosey to the intersection of Glenwood and Laurel for 20 Merkins, LBC’s, and Squats each.

Mosey to the pull-up bars in front of the Genesis Center. What’s this… the gate looks to be locked. Well crap darn it. Now let’s back track and mosey to the intersection of Fury Road and Laurel for 20 Merkins, LBC’s, and Squats each.

Mosey to the regular set of pull-up bars at Fury.

Kind of getting bored with the 20-20-20, so let’s do something different.

Complete a set of 15-10-5 (reps) of the following 3 exercises:

Pull-ups

Dips

Thrusters

Everyone completed all reps of the called exercise before we moved to the next one.

Recover

Announcements: we made a few

Prayer Requests:

  • Pacer’s coworker beginning cancer treatments.

We prayed it out while sitting on our coupons.

NMS:

  • Small crowd this morning. Which was sort of expected due to a couple of Fury Regulars tapering for a marathon this weekend and then some possible IPC hangover.
  • Pacer and Crayola led the way, Bean-O and Southern Belle where right behind them, and Alpo chose to hang back to keep me company.
  • KISS: Keep It Simple Stupid. This was the method of my madness today. Instead of coming up with a complex WOD with lots of different exercises I decided to focus on 3 and attempt to create muscle failure. Or at least fatigue with these beasts.
  • It was getting close to 0600 when I called the dips for the 15-10-5. I warned the guys to take their time, but they chose to rip threw them like it we were still warming up. Everyone finished the dips at 0558, so… Let’s move on to Thrusters. #crowdpleaser

Until the next Q,

The Meter is paid in full