F3 Greenwood

While Ozzy croons away with his early-1990s attempt to regain relevancy (see video), allow YHC to inform you of what happened when he returned home to the Epicenter, birthplace of F3Greenwood and the Juggernaut.

As it turns out, the last time YHC Q’d up a non-convergence workout at Epicenter was last July and quite literally kicked off a six-month period where sharpening, discomfort and growth took place. YHC can say all those things now. The fact is, it all very much sucked while in the middle of it.

And such is life, right? YHC sincerely hopes that the pax seek out discomfort and become comfortable being comfortable. It’s a very good thing. Like cold showers. (Google it. Very enlightening.)

YHC hopes the pax found some discomfort today during the workout and looked within themselves to discover that inner warrior, waiting to bust forth and rule the day.

TheThang

Warm-up:

  • SSH x 25 IC
  • Merkins x 25 OYO
  • Squats x 25 OYO
  • Flutter Kicks x 25 IC (variable speed)

Short mosey to the playground equipment and partner up.

  • P1 performs 5 pull-ups, 10 merkins, 15 squats
  • P2 performs max effort WWI situps
  • Flapjack and repeat x 3
  • If you can’t do pullups, then do negatives. If you can’t do negatives, then do dead hangs. If you can’t do dead hangs, then do Australian pull-ups. Proud to say that every man gave the pull-ups a try every single round.

Short mosey to the grassy area near the swing set for Lt. Dans

  • 1 squat, 4 lunge steps (count each leg)
  • 2 squats, 8 lunge steps
  • 3 squats, 12 lunge steps
  • 4 squats, 16 lunge steps
  • 5 squats, 20 lunge steps
  • 6 squats, 24 lunge steps
  • 7 squats, 28 lunge steps
  • 8 squats, 32 lunge steps
  • 9 squats, 36 lunge steps
  • 10 squats, 40 lunge steps

YHC then added in some yoga flavor with a nice quad stretch. Many pax discovered they were not very mobile or flexible.

Mosey over to the hill near the playground

  • Crawl bear up the hill
  • Bear crawl down
  • Rinse and repeat

Mosey over near the very large power pole for max effort burpees

Jail break to flag

Count, name, BoM

Prayers for Rocky, JudgeHairy’s coworker and her teenage daughter

It was a pleasure to return to where F3Greenwood started and this #SadClown was set free.

Aye!