F3 Greenwood

A month ago #RedFriday AOQ Juggernaut opened up the workout to anyone to Q.  Bring you hardest and baddest workout that will push the PAX to the limit.  A workout you would not attempt during a normal Q

YHC was ready to push the PAX to the brink so I signed up and began devising my Q.

6 brave PAX entered the gloom this am, 4 standards and 2 occasionals.

Conditions: Unseasonably chilly and windy (it is one week away from Christmas you know)

PAX grabbed a block when they got there and YHC asked if warm-up was need or if they just wanted to get after it.  It was unanimous everyone said get after it AYE brothers!

The Meatloaf

5 rounds for time

  • 10 Bent Over Rows
  • 20 KB Swings
  • 30 Curls
  • 40 Overhead Presses
  • 50 Bench Press
  • Run

Rinse and repeat for 5 Rounds of Fury and Pain

Runs were 0.7 Miles, 0.6 Miles, 0.5 Miles, 0.4 Miles and 0.3 Miles

750 Total Reps and 2.5 Total Miles

Finishing Times

  1. Uncle Jesse  35:45
  2. Meatloaf       38:50
  3. Juggernaut    40:52
  4. Nips             40:53
  5. Meter Maid    47:10
  6. Alpo             50:44

Recover……..

Countorama and Nameorama

Announcements

  • Christmas Party Sunday at Millhouse starting at 5pm

Prayers

  • Leaner and Family
  • Juggernaut and Family 2.0 still having breathing issues and being admitted to hospital
  • All those who have lost loved ones this year

BOM Prayer lead by YHC

Moleskin

  • During the first run YHC and others I later learned others experience something new.  About half way through the first run my shoulders were hurting so bad I thought I had pulled a muscle in both shoulders.  I was thinking what am I going to do when I get back we still have 4 sets of work to do!  Pain was real, so was the struggle….
  • This was definitely a difficult workout and all should be proud of the finish.  This will be a good benchmark work to see your times improve each time its done.  Yes I will be leading this one again.
  • Looking forward to the Christmas Party and some good 2nd F with everyone.
  • Quote of the day goes to Alpo when asked asked his time at the end his answer ” I finished”  Aye brother it was that tough….