F3 Greenwood

Epicenter Block Party

8 Pax decided to get their weekend started off right with a great workout with F3 brothers. Two of the Pax, Judge Harry and Polly, came just to warm-up for their Mud Run (very awesome guys!). The mumble chatter started as soon a Polly got out of his vehicle about what his mud run teammate (Judge) was wearing and how he (Polly) did not want to get dirty. The Judge was quick to remind Polly of the first word of the run…MUD!

Conditions: in the 40’s, but a beautiful morning.

Disclaimer: I am not a professional and we are here to get better, motivate each other and have fun.

Warm Up:

  • SSH x 25 – IC
  • Merkins x 10 – IC
  • Squats x 10 – IC
  • Little Baby Arm Circles (front and reverse) x 10 – IC

The Thang:

  • Partner up, mosey to get one coupon per team and head to middle of Epicenter
    • P1: curls, P2: dips on bench x 20 – 5 sets
    • P1: step-ups on bench, P2: squats w/ coupon x 20 – 3 sets
  • Mosey with coupon to hill
    • P1: run backwards up hill and do 5 burpees, P2: overhead presses with coupon until P1 returns – 3-4 rounds
  • Mosey to playground with coupon
    • P1: pull-ups, P2: merkins (any style) x 10 – 5 sets
  • Mosey to other side of tennis courts with coupon
    • P1: reverse lunge x 10 each leg, P2: kettle bell swings until P1 finishes – 3 sets
  • Mosey to put coupons up and head to soccer field
    • BLIMPS – 1 round
    • Flutter kicks and little baby crunches x 20 ea (OYO)
  • Mosey back to flag
    • 5 minutes of abs, merkins and ssh (thanks to Judge Harry – see NMS below)

Count-o-rama

Name-o-rama

Announcements:

  • Connie Max Mud Run
  • USMC Mud Run is April 30
  • Relay For Life in May
  • Camp out at Connie Maxwell
  • See News Letter

Prayer Requests:

  • Polly and Judge Harry to make it through the Mud Run
  • Refuge’s 2.0
  • Dixie Chick to get healed up
  • Snake Eyes broke his foot
  • Judge Judy’s mom

BOM: YHC did not have a powerful sermon, but rather the KISS method: Just focus on TODAY, being the best you for that someone else,  Whether that’s for your mud run team, your wife, kids, or employer, just focus on today.

NMS:

  • Huge shout-out to YHC’s partner for the day, Senator, for carrying our coupon all day…that is called stepping up for a brother!
  • Smokey promised (more like threatened Polly to bring it to his Q’s this week!)
  • What a true inspiration to have Polly and Judge Harry workout BEFORE their Mud Run.  There would be no crying from YHC once I saw that!
  • YHC was going to be the “cool” teacher and let the class out 5 minutes early because I wanted Polly and Judge to be ready for their next event.  HOWEVER, thanks to Judge being Judge, YHC was called out and so we commenced to bring it the last 5 minutes!  Polly did not seem to care for it, but he hung in like the trooper he is!
  • YHC has reached the point to where I come to the workouts more for the camaraderie than the workout (I can workout by myself anytime).  As I told someone the other day, it’s really cool when people push you to get better because they truly want to see you get better….and not just getting better at working out, but life!

Enjoyed it fellows!

Sour