F3 Greenwood

35 PAX posted in the gloom for a little bit of competitive AB work out. YHC wanted to see the competitive fire in the PAX of Greenwood and once again the PAX  of Greenwood did not disappoint. Great Mumble chatter through out the work out. ( Especially about Duggar and his driving techniques)

DISCLAIMER

Prayer ( Fabio)

COP ( Pacer)

  • Run in Place 60 sec
  • Cross Jacks x 20 IC
  • Hand Release Merkins x 20  Down/ up
  • LBC x 20 SC
  • Werkins x 20 Down/ up
  • Flutter kicks x 20 IC
  • Derkins x 15 OYO
  • Hello Dollies x 20 IC
  •  Hand Release Merkins x 15 OYO
  • Russian Twists x 20 IC

The Thang:

Count off  1,2,3   and then Mosey to the soccer field while one PAX from each group grab a cement block for different team competitions.

    1. Each group in 360 degree formation the first person does 20 chest presses with block while the rest do flutter kicks after 2 rounds Plank until every group finishes
    2.  Same 360 degree formation 20 overhead presses with block while sitting the rest do LBC after 2 rounds Plank until every group finishes
    3. Same 360 degree formation 10 big boy sit ups the rest do Russian twists after 1 rounds until every group finishes
    4. Bunny Hop over Plank x1
    5. 40 yardish Sprint

For all events 1st place= 5 burpees, 2nd place= 10 Burpees, 3rd place= 15 Burpees

Mosey back to Flag ran out of time so no Mary today

COUNT O RAMA

 PRAYER (Dugar)

DEVOTION (Mulligan)

ANNOUNCEMENTS

F3 Dads  Friday 7 August 2015

Prayer Requests

All individuals that are on different mission trips spreading Gods word

Judge Judy’ s friend that lost a loved one