F3 Greenwood

UB sweatfest

Disclaimer warmup Grasscutter x 20 imperial walker x 20 lbac x 20 rev bbac x 20 ssh x 10 the thang 40 min amrap…3 stations…20 reps each exercise station 1, upper body with coupons….dips, curls, overhead presses, tricep extensions, Alpos, chest press run and carry one coupon to station 2 station 2, core w/o coupon….bbsitups, […]

TCBY2

Condition: 78* F / 78% humidity / Slight Breeze Warmup: 5 Burpees OYO 10 Imperial Squat Walkers IC 20 SSH IC 30 Jungle Boi Squats oyo 40 Plank Jacks IC 50 LBCs oyo 60 LBACs IC (30 forward/30 reverse) 1 lap around the practice field The Thang Round 1: 4 min Plank 20 Squats IC […]

Short Notice RED Friday on Monday

9 Pax jumped at the short notice opportunity to honor U.S. Army Specialist Adam Hamilton for a special #REDFriday on Monday (7/4/2016). Read more about Hamilton Here Conditions: 78 but felt like 178. Very muggy. Disclaimer: Given when we were nailing down the Q responsibilities. Hamilton Hero WOD: 3 Rounds for Time: 1000 M run […]

Red White and Blue OnB

Its the 4th of July, woohoo!!!! 14 PAX decided to declare independence from the fartsack and post on a holiday that most of the country starts by sleeping in….not in F3 country Disclaimer was given and off we go YHC is pretty sure nothing crazy was done this morning….just the old out and back for […]

7/4/1776 @ 240

6 Pax, including a visit from Mayhem (Allan Puckett), posted to Fury for an exploding beginning to the Independence Day weekend. Conditions: 72 Disclaimer: given in parking lot. Warm Ups: Consisted of the mosey to the Pull Up Bars (with 2016 reps on the menu who has time for warm-ups) Let’s get going… 1st Round: […]

Life, Liberty and the Pursuit of Pain

This was the 1st of 6 straight Q’s for YHC, something some of the PAX have done before in an attempt to create a ‘hellweek” but YHC was fortunate enough to find Independence week open so i took the chance for a Red, White and Blue week!!! This week started today with another one of […]

Pothole VQ brought to you by the Number 20!

YHC arrived early since this was my VQ.  As I was parking, I noticed the sprinklers were dropping some irrigation precipitation on the soccer field (more on that later).  No surprise to see Meatloaf’s truck and no Meatloaf. Of course, Meatloaf “was running”. Then as others arrived Uncle Buck comes trotting in from home. No […]

Pusher’s dirty dozen work on their guns (of Navarone)

YHC was ready for an easy Q after the bloodbath that Round up and Blueprint administered Tuesday ( Have you ever mosied up to a more advanced laid out Q? with diagrams and coupons laid out looking like Stonehenge?) Hey, I wasn’t even trying to have a hard Q after that . And after running […]

“Today was like one of those fly dreams”

Yes – YHC is dropping some Ice Cube on you guys today.  Here is why.  We had a FNG (Worm) whose naming went something like this:  Master degree in HR>Are you in SHRM?(Society of Human Resource Managers)>Big SHRM>What?>You know like from the movie Friday?>What?>You know, Friday?> Is that the one with Ice Cube?>Yeah that one>How […]

Feel the burn of the ring!

Disclaimer given Warm Up Side straddle hops 20 Imperial Walkers 20 Little baby arm circles 20 front then back Large arm Circles 5 fwd and back each arm Cut the grass 20 Prayer squats 16 The THANG Ring of Fire/Circuit of Pain/Circle of Betterment 15 Stations for 30 seconds each with 10 second to move […]