F3 Greenwood

A whapping 13 pax posted at the EpicCenter for a non-stop workout in the hot and muggy gloom.  YHC picked the Q up yesterday but already had an idea of what I wanted to do for the workout.  Sunshine put the hurt on us at Fury not to long ago with a version of this workout.  I liked it so much, I had to share it with the EpicCenter.

Disclaimer Given at 5:15

WarmUp:

20 SSH’s, 20 Cut The Grass, Indian Run to the Coupon Cage

The Thang:

21’s (Man Makers and Box Jumps) at the Picnic Tables in the middle of the EpicCenter.

11’s (Pull-Ups and V-Ups) at the Pull-up bars.

11’s (Burpees and Big Boys) at the Coupon Cage)

Start at the Picnic Tables with 20 Man Makers and 1 Box Jump.  Run to Pull-up bars and do 10 pull-ups and 1 V-up.  Run back to Picnic Tables and do 19 Man Makers and 2 Box Jumps.  Run to the Coupon Cage and do 10 Burpees and 1 Big Boy.  Run Back to Picnic Tables and do 18 Man Makers and 3 Box Jumps.  Keep moving through the rotation until time is called.

Announcements:

Iron Pax Challenge

It was another great morning in the gloom.  All pax pushed it to the limits and was doing Man Makers like they were SSH’s.  I think most PAX made it throug 15 – 16 Man Makers.  If you are Crayola and Bengay you may have made it to 12-13 Man Makers. Can you say STUDS!  It was good to see Pusher and Baby Blu back out.  If you were wondering, they haven’t missed a beat.  Blu did the workout with the big block.  There was not a lot of mumble chatter this morning.  Everyone was busy working hard and pushing each other.  That type of group effort makes it easy to look forward to the next workout.  See you guys next time.