F3 Greenwood

Friar Tuck Delivering the HIIT Message

Friar Tuck Delivering the HIIT Message

YHC was honored that Friar Tuck asked me to COQ with him.  YHC is always encouraged when PAX step up to Q, its what keeps F3 growing, #leaderslead.

I was a muggy August morning in the #gloom but that would not deter 37 faithful PAX (with one FNG) form coming out to hear the HIIT message Friar Tuck was delivering.  Friar was writing in braille so the PAX could feel something.  Meatloaf got the PAX warmed up with some fan favorite exercises namely the Al Gore Burpee (or Capri’s).  Mumblechatter was almost non-existent probably due to a man of the cloth leading, but that did not deter some, Juggernaut, from throw some rim shots out.  The HIIT was a hit with the PAX and kept everyone engaged and moving.

Condition : 72 Degree Muggy Sweatfest

Disclaimer

Warm-up lead by Meatloaf

  • Windmill X 10 IC
  • SSH X 10 IC
  • LBAC X 10 IC (Forward & Backward)
  • Flutter Kicks X 10 IC
  • Merkins x 10 SC
  • Al Gore Burpees w/LBAC & Overhead Claps
  • Box Cutters x 10 IC
  • Mountain Climbers x 10 IC
  • Imperial Walker X 10 IC
  • Al Gore Burpees

Grab a coupon and mosey to the Hill.  Get in groups of 3 for some HIIT.

The HIIT Thang

Three Man Teams form at Hill with coupons (3on 1off) X3

  1. Frog Hop Up
  2. Jameis Winston (Crab Walk) down
  3. Coupon kettle bells (bottom)
  4. Freddie Mercury (top)

Mosey with Coupon to Pavilion

Surround Pavilion with coupon (3on 1off with instruction) 15 reps

  1. Calf raises – Toe Taps – Curls
  2. Coupon merkin – Coupon bent over row – Dragon lunges
  3. Reverse crunches – Coupon Upright Row – Jump Lunges

Return coupons and gather at flag

Countarama and Namaorama

Welcome FNG Baby Blue!

Announcements and Prayer

First Friday Dad’s is this Friday August 7th @ 8am

More guys are stepping up to Q for the first time, t-claps men!

Juggernaut’s son will not need a cast, praise report!

Great work this morning men and you can tell the PAX are #gettingbetter and continuing to push themselves and each other.  YHC would like to personally thank the PAX for pushing him to #getbetter and giving encouragement along the journey.  YHC has truly enjoyed making regular #downpainments with my brothers of @F3Greenwood.  T-Claps and keep and EH machine rolling.

In His Service,

Meatloaf