F3 Greenwood

The past few workouts that I have lead seemed to focus a lot on arms and legs.  For some reason I forget to focus on the CORE, which is also important, so I planned this Q just for it!

Conditions

60’s and chilly

Disclaimer

I am not a Professional. Push yourself but don’t hurt yourself.  Also, don’t give up without trying to the exercise.

Warm Up

20X SSH IC

20X Mountain Climbers IC

20X Frankensteins IC

20X Sumo Squats IC  ( Sumo Squat =  Wide Squats)

The Thang

Tour around the Epicenter stopping along the way to perform WORK!

( Mosey to the Tower)

  • 25 V-Ups
  • 25 Russian Twist
  • ( Rinse and Repeat)
  • 50 High Knee Jumps

Next perform Drop 5 using Australian Mountain Climbers & Mountain Jumpers

( Mountain Jumpers = In a Mountain Cliumber Position, jump up to arms and back out)

  • 25 Australian MC
  • 25 Mountain Jumpers
  • 20 Australian MC
  • 20 Mountain Jumpers
  • 15 Australian MC
  • 15 Mountain Jumpers
  • 10 Australian MC
  • 10 Mountain Jumpers
  • 5 Australian MC
  • 5 Mountain Jumpers

Mosey to Gazebo

  • 25 Flutter Kicks
  • 25 LBC
  • ( Rinse & Repeat)

Drop 5 using Spiderman Crunches and Dips

( Spiderman Crunch = In a Spiderman Plank position, bring knees around to your elbow)

  • 20 Spiderman Crunches
  • 20 Dips
  • 15 Spiderman Crunches
  • 15 Dips
  • 10 Spiderman Crunches
  • 10 Dips
  • 5 Spiderman Crunches
  • 5 Dips

Mosey to trees near the Hill

  • Perform 5, 30 yard sprints going as fast as you can!
  • 25 V Ups

Indian Run back to Flag

Before continuing with the End, we did 22 merkins in honor of a local Vet who took his life over the weekend. Please continue to pray for his family.

Count-O-Rama

9 PAX

Name-O-Rama

Announcements

  • Dads camp next week
  • Zombie 5K on the 29th at Camp Fellowship

Prayer Request

  • Judge Hairy’s Dr Appointment
  • Blue Ball
  • Cold Feet’s M
  • Other Injured PAX

BoM

NakedMan Moleskin

  • All PAX where staying focused until the Australian MC where called and then the huff & Puffs came.  I do appreciate everybody trying them and TClaps to the PAX who finished them all.
  • The Spiderman Crunches where a hit.  Everybody enjoyed the newer workouts that help shape different parts of your core.
  • To me, the sprints where the best. I guess because me and Bambi started competing on everyone.  Unfortunately I learned why they call him Bambi as YHC never got close to catching him.
  • One thing learned today was that when you do a complete core workout, there will be gas passed with as much strain is on your abs.  Cold Feet & Smokey couldn’t keep it in at all and CF must have had a dead animal die inside of him with the stench of the fumes.
  • Roach almost Merloted but come to find out, it was because of Cold Feet and his problem this morning
  • Also, Welcome Back POLLY!

Its starting to get chilly out there and its gonna get tougher posting due to that but you have got to keep it up.  Great job by all PAX today.