F3 Greenwood

ConditionsBirthday Cake
Early and Dark.
72 Degrees with 93% Humidity.
Basically good ol’ Southern Gloom.

YHC new it was going to be a tough workout by the way Cagney would giggle when he would talk about it. Really… how tough could a ladder and and escalator really be? This should be a piece of cake – birthday cake, that is. YHC was not even able to blow out the candles on the Birthday Cake. The timing on this beat down was really tight leaving little to no time for resting.

Disclaimer
WE are Not Professionals!

…but we are willing to learn.

Warm up
In celebration of YHC’s 41st Birthday, the warm up consisted of the Birthday Plank (41 seconds each position – grand total of 6 min 9 sec).

  • Full Plank
  • Elbow Plank
  • Left Side Plank
  • Right Side Plank
  • Raised Right Leg
  • Raised Left Leg
  • Elbow Plank
  • Full Plank
  • Plus One (reverse plank) to Grow On

Mosey to the Soccer Field.

The Thang

Round One
The Deconstructed Burpee.
This exercise consists of Breaking the Burpee into its individual parts and then putting it all back together again.

Cones are set up evenly spaced in a line across the midfield of the Soccer Field.

Cone 1 – 10 Leg Thrusts
Cone 2 – 10 Merkins
Cone 3 – 10 Plank Jacks
Cone 4 – 10 Mexican Squats
At the Goal Box – 10 Burpees
Fire Hydrant while waiting for the six.

Round Two
Four Corners Escalator: Combination of Four Corners and an Escalator.

Cones are set up in a square with the cones approximately 25 yards apart.
Exercising at each cone

Escalators go up…
clockwise // sprint between cones
Cone 1 – 10 Burpees
Cone 2 – 10 Burpees and 20 Merkins
Cone 3 – 10 Burpees, 20 Merkins, and 30 Little Baby Crunches
Cone 4 – 10 Burpees, 20 Merkins, 30 Little Baby Crunches, and 40 Hundreds
Fire Hydrant for the six

Escalators go down…
counter clockwise // run backwards between cones
Cone 4 – 40 Hundreds, 30 Little Baby Crunches, 20 Merkins, and 10 Burpees.
Cone 3 – 30 Little Baby Crunches, 20 Merkins, and 10 Burpees.
Cone 2 – 20 Merkins, and 10 Burpees.
Cone 1 – 10 Burpees.

Round Three
Deconstructed Burpee Ladder –
Break the Burpee into its individual parts (going up the ladder), put it all back together again (Full Burpee at the top of the ladder), and then break it back apart (coming back down the ladder).

sprint between cones (by this time the sprint had turned into a mosey. In all honesty, it was never much of a sprint to begin with.)

Cone 1 – 10 Leg Thrusts
Cone 2 – 10 Merkins
Cone 3 – 10 Plank Jacks
Cone 4 – 10 Mexican Squats
At the Goal Box – 10 Burpees
Cone 4 – 10 Mexican Squats
Cone 3 – 10 Plank Jacks
Cone 2 – 10 Merkins
Cone 1 – 10 Leg Thrusts

Mosey back to the Shovel Flag for the Birthday Song and more planking.

Happy Birthday Song Planking
Plank to Stevie Wonder’s ‘Happy Birthday’ –
When Stevie says “Happy Birthday”, move from the full plank to elbow plank (or elbow plank to full plank).

Count-A-Rama:
16 pax strong

Name-A-Rama

Announcements:
The Convergence October 3, 2015 at 6:15 am at the Greenwood Genetics Center then Double Down and Race the Helix.
Strawberry has the Guest Q at the Epicenter on Saturday

Prayer Requests:
Sour’s wife is having shoulder surgery.
Fabio with an unspoken prayer request.
Polly is suffering with an old back injury
Tweeter’s got a bad case of #pickletoe

Devotional
Phillipians – We are to be united in Christ, not around an earthly leader. As the Son is of one mind with the Father, so we are to be of one mind with one another and Jesus.