F3 Greenwood

A little Snake Oil and a double dose of Capri

The #Epicenter was descended upon by 27 PAX and two FNGs who elected to take the #RedPill offered by Snake Oil and Capri for an old-fashioned beat down Tuesday morning #InTheGloom.

Capri kicked things off with long sets of familiar movements and ignored the #MumbleChatter as he passed by the usual number of reps for the Circle of Pain. Snake Oil took over and thought it best to set out some cones among the sprinklers on the soccer field just to make sure everyone went home thoroughly drenched.

There was a #MerlotSplash by an FNG, but he pushed on through Snake Oil’s Four Corners, which was followed by an abbreviated BraZillion Circuit courtesy of Capri.

CoP

  • SSH x 40 IC
  • Plank Jacks x 30 IC
  • Freddie Mercury x 30 IC
  • LBC x 30 IC
  • Arm Circles x 25 IC
  • Reverse Arm Circles x 25 IC
  • Overhead Claps x 30 IC

The Thang

Snake Oil brought the #pain with a Four Corners workout that left one FNGs dinner along the fence line of the soccer field.

  • Round 1 – 6 Merkins at each cone with sprints between cones about 60m apart. Plank for the six.
  • Round 2 – 6 LBC at each cone with sprints between cones about 60m apart. Plank for the six.
  • Round 3 – 6 Werkins at each cone with sprints between cones about 60m apart. Plank for the six.
  • Round 4 – 6 Squats at each cone with sprints between cones about 60m apart. Plank for the six.
  • Round 5 – 6 Derkins at each cone with sprints between cones about 60m apart. Plank for the six.
  • Round 6 – 6 Burpees at each cone with sprints between cones about 60m apart. Plank for the six.

Snake Oil handed the Q back to Capri for his famous BraZillion Circuit after a 20-count from Pacer.

  • 40yd dash – 30 Jumping Lunges
  • 40yd dash – 30 Reverse Lunges
  • 40yd dash – 15 Jumping Squats
  • 40yd dash – 30 Flutter Kicks
  • 40yd dash – 30 Reverse Lunges
  • 40yd dash – 50 Merkins (10 Werkins, 10 Merkins, 10 Derkins, 10 Merkins, 10 Werkins)

Circle up for Mary

  • Boats x 15 IC
  • Right Side Raises x 10 IC
  • Left Side Raises x 10 IC

Moleskin

YHC asked for continued prayers for my oldest son. He couldn’t get a cast on his ankle because the wound is still too nasty. BUT he is home from the hospital!

Capri brought the Word and reminded us that we, as men, set the ceiling in our homes, places of business and community. We must take the time to sharpen our saws so that we can set that ceiling high. Capri’s prayer was for the men of F3 Greenwood to be as hungry for the Word as we are for food. #TClaps for bringing a much needed message, Capri.

#TClaps to FNG Cagney who had a little (well, maybe not little) #MerlotSplash and pushed through to complete the workout. He even vowed to return!