F3 Greenwood

After much Twitter-hype the night before, 23 PAX rolled out of the #fartsack to find out what Fabio and Judge Judy cooked up for them.  With a Preacher and a Judge as Co-Q’s, you just never know what to expect.  However, it went a little something like this:

Judge Judy administered the Disclaimer to the PAX to be careful and to be safe, but most of all have fun.

YHC began with some standard warm-up exercises, but was met with immediate mumble-chatter from the PAX about the squeaky voice and the quick cadence.  However, he was not deterred nor did he care what the PAX thought.

WARMUP

SSH x 20 IC

Tunnel Throughs (a/k/a “cutting the grass”) x 20 IC

Merkins x 15 IC

IW x 20 IC

Mountain Climbers x 20 IC

LBC x 25

Merkin x10

Russian Twist x 20 IC

At this point,  Judge Judy turned it over to Fabio, who continued the warm-up

Plank Jacks x15 IC

Little Arm Circles x 10 IC frontwards and 10 IC backwards

Squats x 20IC

Fabio instructed the PAX to grab a coupon and mozy to the The Pentagon of Pain, which was set up on a nearby baseball field.  As the PAX approached the field, they heard some speakers blaring “It’s a Beautiful Day” by U2. To the PAX”s surprise,   YHC had set up his DJ Equipment to provide a little sound to enhance the experience for the PAX who arrived.

 THE THANG:

PENTAGON OF PAIN is a Greenwood original created by our own Fabio.  There are 5 cones places in the shape of a Pentagon on the field. Fabio instructed that it is not a race, but that the PAX can go through the Pentagon at their own pace.  Fabio encouraged them to focus on form, rather than speed.

Set 1:  Pax gather in “Lounge” at Pentagon position #1.  30 LBC’s in Lounge.  Then 1) sprint to #2, 2) hurdle-hop to # 3 and perform 10 merkins.  3) slow lunge step to #4, 4) side-step to #5, and 5) return to Lounge, rinse and repeato until music stops. And, Judge Judy started things off with “Right Now” by Van Halen and “Crazy Train” by Ozzy Osbourne.

The PAX were energized, so Fabio stepped it up a little for Set 2.

Set 2:  Pax gather in “Lounge” at Pentagon position #1 with coupon (cement block).  30 block-curls.  Then 1) sprint to #2, 2) zig-zag side-to-side around hurdles to #3 and perform 10 blerkins.  3)  Slow-lunge-step to #4.  4)  Upside-down Army man to #5*, and 5) return to Lounge, rinse and repeato until music stops. Judge Judy threw down Kanye West’s “Stronger” and Creeds “Higher.”

*Upside-down army man:  Pax will lay on their six resting coupon on chest.  With legs and shoulder-blades in tandem, Pax will push themselves from position #4 to position #5 by using their backs as a sled.

The PAX was (or is it “were”?)  sucking wind after this, but they did not stop.

Set 3:  Pax gather in Lounge at Pentagon position #1 with coupon.  30 overhead block presses.  Then 1) sprint to #2, #3,  #4, and #5, performing 10 block Big-Boy Sit Ups at each position.  Zig-Zag around hurdles. Rinse and repeato until music stops. Eminem’s “Lose Yourself” was a crowd favorite then, appropriately “Brick House” by the Commodores played as the PAX were hoisting their coupons.

With 10  minutes left in the workout, Fabio proved that he can, in fact, inflict some pain! Fabio was asked to demonstrate the air-humpers and YHC was right on Que to play Marvin Gaye’s “Let’s Get It On” as Fabio humped the air.

Set 4:  Pax gather in Lounge at Pentagon position #1.  30 air-humpers.  Then 1)  high knees to #2, 2) hurdle hop to #3, perform 20 monkey-humpers,  3) Slow-lunge step to #4 and #5 and return to Lounge, rinse and repeat until music stops and Q calls for “recover.”   Judge Judy opted for some Michael Jackson “Don’t Stop Til You Get Enough” and James Brown’s “Get Up Offa That Thing.”

At the end, Fabio had the PAX lay on their back and lift their feet 6 inches off the ground until they could hold it no longer.

Count-A-Rama. We had 23!

Name-A-Rama (which was video’d and placed on YouTube)

Announcements

There will be an F3 Dad’s workout next Friday, August 7th at 7:00 a.m.  In addition, F3Greenwood will split into two groups on August 18th.  Emerald HS will be a new location, with workouts Tuesdays and Thursdays at 5:15 a.m. and Saturdays at 6:00 a.m.   All workouts at the Epicenter will continue at the same times.

Prayer Requests- Meatloaf’s grandfather passed away, so we hold him and his family in our thoughts and prayers.  X-ray asked that we remember the Boggs family, who lost their mother at age 49 this past week.  She has a husband and 4 children surviving her.  Fabio also asked for prayers for his Dad, who is on a Mission trip in Haiti.

Fabio closed with a prayer and an optional Devotion at the end of the workout.