F3 Greenwood

Something New Something Different

It’s been hard for YHC to Q lately as the PAX have been stepping up to Q in droves recently.  YHC has hijacked a couple of Q’s at the end when Q’s have been smoked our just left the door open :).

12 PAX decided to beat the #fartsack and #getbetter today.

Conditions were favorably for #gettingbetter.  Slight breeze our of the West at 3 knots with a slight hint of chilly in the air at 40 degrees, feeling like 38.5 degrees.

Disclaimer YHC is not a professional push yourself but remember your here on your own free will and YHC is not making you do anything you know your body so listen and obey accordingly, but push yourself.

Mosey to blocks and pick your poison and mosey to the hill.  Do curls till the six arrives.

COP

  • Imperial Walker X 15 IC
  • LBAC X 15 IC (Forward & Backwards)
  • Flutter Kicks X 15 IC
  • Manmakers X 8 OYO
  • Adrian x 10 IC

The Thang

DORA 1-2-3

  • 100 Tricep Extensions,Bear Crawl up Hill, 5 Kettlebell Swings at top
  • 200 Overhead Press Run Backwards up HIll, 5 Kettle Bell Swingss at top
  • 300 Bench Press Sprint up the Hill, Kettle Bell Swings at top

4 Corners

All Exercises done against the grain.

  • 10 American Hammers (Count one side) Plank Walk to next corner
  • 10 American Hammers (Count one side), 20 LBC’s, Plank Walk to the next corner
  • 10 American Hammers (Count one side), 20 LBC’s, 30 Flutter Kicks (Count one Leg) Plank Walk to next corner
  • 10 American Hammers (Count one side), 20 LBC’s, 30 Flutter Kicks (Count one Leg), 40 Side Crunches (Count one side) Plank Walk to next corner

BEAST

6 Cones 6 Reps at each cone going out and coming back.  To add a little difficulty we going to Sprint out and Bear Crawl back and we are going up the Hill and down the Hill.  Merkins are the exercise.

Mary

Mosey back to coupon cage then to the flag

COT

  • Count-o-Rama
  • Name-o-Rama

Announcements

  • Christmas Party Dec 20th 5pm at the Mill House.  $10 per family, Buy your own food, donation being make to Vets Home.
  • Join the Run Groups and #getbetter faster

Prayer

  • Juggernaut M having more Chemo and 2.0 Asthma
  • Fabio Unspoke