Conditions: Still humid and 70 deg.
Disclaimer given
Warm up – Whether you wore orange or not for F3 Darth Visor, we’re all going to do some burpees…
10 Burpees OYO Cut the grass LBAC / Rev / Overhead claps
The Thang
Mosey to Coupon Cage
Coupon in hand mosey to the Round house
3 rounds different exercises and run a segment of the 400m loop between exercises
1st Round of 21-15-9
21 – chest presses / Mosey to next station
21 – pull ups / Mosey to next station
21 – Squats / Mosey to Round house
Rinse and Repeat, reducing to 15, and then 9
Plank for the six between rounds
2nd ROUND of 21-15-9
21 – Curls / Mosey
21 – Crunches / Mosey
21 – Merkins / Mosey
Work thru 15 – 9
Audible called to modify due to time, no running for the 3rd round
3rd ROUND of 21 -15-9
21 – Curls
21 – Crunches
21 – Merkins
Rinse and repeat reducing reps by 15 and 9
Rifle carry to coupon cage
Mosey to Flag
Named and Counted
Announcements: Race the Helix 5K starts at Genetic Center on Saturday, 2nd F Fusion today , Sat workout at shipyard – needs a Q.
Prayer Requests: F3Darth Visor and family, Other Pax in Ragnar and Chicago Marathons this weekend, unspoken.
YHC has finally consummated the long awaited VQ. There really was no excuse for the delay to take the Q, except that the F3Greenwood has always had great participation and great leaders. However, recently the Q sheets have been empty and it was time for YHC to jump in. Its really not a big deal and YHC will make it a point to lead again soon. The mumblechatter that one of our faithful PAX brings makes the workout and the Q all the worthwhile! There were too many choices for a title today, but YHC chose one that made us all laugh and created probably the worst visuals anyone could imagine. I was reminded of the COT; however, this was general workout chatter. WE were NOT in COT; anything is fair game, Polly! Keep up the mumblechatter and keep us laughing. Good effort by all, the short runs was 2 miles by my watch. Great to have Flossy and Thumper back at the Mothership. Always a pleasure to spend time in the gloom these guys. Until nextime.