F3 Greenwood

Sugar Free Dose of an 1100 Rep Beatdown

11 Pax decided to hit the frosty gloom this morning for a Diabetic Friendly beat down supplied by Sugar. Wait a minute… where’s Sugar?  Furry’s AOQ was ready to step in with his Thursday’s Q, but YHC had the blueprint to Sugar’s masterful Q, so not wanting the Pax to miss out on the 1100, YHC stepped in to sub.

Conditions: A winter time type mid 30’s, which explains the Winter Time Crew type numbers for F3 The Wood this morning.

Disclaimer: Oops.  Apparently this is something YHC thinks about when planning his Q, but not on the Fly.  Sorry guys, but i doubt anyone was mistaking YHC for a professional.

Warm Up:

  • No time. With 1100 Reps on the menu, you’ll get warm at some point.

Main Thang:  1100 Rep Pyramid

  • 10 – Man Makers
  • 20 – Burpees
  • 30 – Pull-Ups
  • 40 – Thrusters
  • 50 – Kettle Bell Swings
  • 60 – Lunge Steps (Counting Each Leg)
  • 70 – Monkey Humpers
  • 80 – Merkins (20 Each: Decline, Werkin, Derkin, Incline)
  • 90 – Curls
  • 100 – LBC’s
  • 100 – LBC’s
  • 90 – Curls
  • 80 – Merkins (20 Each: Decline, Werkin, Derkin, Incline)
  • 70 – Monkey Humpers
  • 60 – Lunge Steps (Counting Each Leg)
  • 50 – Kettle Bell Swings
  • 40 – Thrusters
  • 30 – Pull-Ups
  • 20 – Burpees
  • 10 – Man Makers

Count-o-roma

Name-o-roma

Announcements:

  • There’s an opportunity for Dads of F3 Nation to take there 2.0’s to the Charotte Knights vs. Durham Bulls Minor League Baseball Game.  Get with Juggernaut for more info.
  • Starting THIS Saturday, 3/26/16, Fury will be open starting at 0700 with Flossy on the Q.
  • Whetstone Program on April 2nd.  Baby Blu is the QIC for Greenwood.
  • Connie Maxwell Mud Run, April 9th.
  • USMC Mud Run, April 30th. Duggar is the QIC for Greenwood.
  • Relay For Life, May 6th. Uncle Buck is the QIC. Time to step up! Join the team, start raising money, and let’s make a positive impact on Greenwood.
  • F3 Dad’s Camp Out @ Connie Maxwell, May 20th/21st, Boy George is the QIC.
  • Juggernaut put’s out a news letter each week, so if you are not getting the news letter or you’re having trouble with it, get with Juggernaut. It’s a valuable resource for keeping up on what’s going on.

Prayer Requests:

  • Mac-n-Cheese just became a Grandpa, again, so pray for his daughter and new Grandson.
  • Any and All Pax members. Whether they’re suffering from an injury, life struggles, or any other situation.  We all have something going on that Prayer will help with.
  • Snoop
  • Belgium Bombing
  • Juggar’s venture
  • All unspoken requests

Circle Up for Prayer

N.M.M.

  • This was definitely an epic workout that would make all Pax better for attempting it.  YHC is sure this one will resurface at some point.
  • YHC felt the need to give a disclaimer that this workout was devised by Sugar, so when the hate surfaced, the Pax could direct that where it belonged.  YHC was merely the substitute teacher.
  • Mumble Chatter was at all time low for the most part.  With the exception of the occasional work of encouragement.
  • T-Claps to Pax that got the closest to completing all 1100 reps.  Juggernaut and Pacer completed the 30 Pull-Ups in the pyramid down and Baby Blu and Capri where close to completing them.
  • T-Claps to all Pax that posted in the frigid temps. this morning.

As always, it’s an honor to lead this group of great men.  Even if it’s in a substitution roll.

Until the next Q

Meter Maid (Filling in for Sugar)