The Men of F3 Greenwood braved the lights in the sky to “Walk the Plank” at the Shipyard (Emerald HS to those non F3 Greenwood folks).
Conditions:
75* F 90% Humidity
Disclaimer:
given
Warm-up:
Plank
50 SSH IC
20 Imperial walkers IC
Plank
40 LBACs IC
Plank
Grab 1 or 2 coupons as directed by the Q.
The Thang:
Line up on side line of Football field. Partner up with someone with a different number of coupons.
Round 1 7 minute AMRAP
Partner 1
Coupon drag
Partner 2
Farmer Carry across the field
10 curls w/ one coupon
Farmer Carry back
It was at this point YHC explained “Spontaneous Planking” to the pax. At random times during the workout YHC will call out PLANK! at which point ALL pax will stop and plank until the Q calls for work to resume.
Round 2 8 minute AMRAP
Partner 1
Big Boy sit-ups with coupon
Partner 2
Farmer Carry across the field
20 shrugs
Farmer Carry back
Round 3 8 minute AMRAP
Partner 1
Overhead press
Partner 2
Farmer Carry across the field
10 Dips
Farmer Carry back
Replace coupons and mosey back to the flag for a reverse plank and the forgotten set of 50 Flutter Kicks IC. (These were definitely more difficult at the end of the workout than at the beginning).
Devotional:
Moses was a man who was “hand-picked” by GOD to lead the people of Israel.
Exodus 18:17-21 tells us of a time that Moses sought out wise council.
Choosing good advisors
Listen to those who disagree with you.
Listen to people who love you.
Listen to people who are successful in the way you want to be successful.
Listen to people who have shown they are wise. Proverbs 15:7
Listen to people who know God’s word. Proverbs 2:6 and 3:7
The bible give examples for us to follow. Seek out wise council, weigh it against God’s word. If the two align, follow that wise council.
Count-o-Rama:
14
Name-o-Rama:
No FNGs
Announcements:
Read the Newsletter
2nd F
Race the Helix
Prayer Requests:
Chef Raekwan’s wife
Special K’s in-laws and family
BOM:
We are a people who believe in the power of prayer and the faithfulness of our God to answer those prayers.
NMM:
Plank!
YHC is not so sure the pax of the Shipyard appreciated the beatdown that was dished out in the gloom this morning. YHC commented that should be incentive for the pax to fill up the Q sheet so he could not Q again any time soon.
It was a pleasure to be allowed another opportunity to lead a workout in F3 Greenwood.