YHC is posting this BB on behalf of Nipples who was the QIC at Epicenter for his VQ this am.

Rain did not deter 10 strong and faithful PAX who know that getting better has nothing to do with the weather outside but everything to do with what’s on the inside of you.  PAX arrived to the sound of Heavy Metal Nipples had playing for the PAX.  Had to call a station change before COP as lyric were dropping the f-bomb.  Only bomb the PAX wanted dropped was the pain bomb and Nipples delivered.  PAX were asked to grab a coupon before the COP.

Disclaimer

COP

• Slaughter Start 10 Burpees OYO
• 25 SSH IC
• 20 LBAC IC Forward and Backward
• 20 Imperial Walkers IC
• 10 Burpees OYO

The Thang

Short walk from COP to hill, literally as we grouped at the bottom of hill right beside COP area.

Pyramid Work OYO

Session 1 (10,15,20,15,10)

• Bottom of the hill 10 Manmakers
• Bear Crawl up hill
• Top of hill 10 Jump Lunges
• Crab Walk down the hill
• Plank for the 6

Session 2 (10,15,20,15,10)

• Bottom of the hill 10 Curls
• Sprint up hill
• Top of hill 10 Workins
• Squat Walk down the hill
• Plank for the 6

Session 3 (5 Min AMRAP Sets of 10)

• 10 Coupon Swings
• 10 Imperial Walkers

Countorama and Nameorama lead by Nipples

Scripture

Hebrews 12:11-12 “Now no discipline seems to be joyful at the time, but grievous.  Yet afterwards it yields the peaceful fruit of righteousness in those who have been trained by it.  Therefore lift up your tired hands and strengthen your weak knees.”   It was noted that maybe this needs to be the F3Greenwood theme scripture.

BOM Prayer by Fabio

Moleskin

YHC was glad to see some faithful PAX made it out this am to #getbetter.  We all got better together as Nipples lead a tough Q.  With all the rain the PAX are finding the ants again.  Some even had them in their pants and wanted to breakdance!  We learned Kaboom can sing as he was jamming out to several of the tunes that were playing, the clean version of course :).