F3 Greenwood continues to blow up! 28 pax including 3 FNG’s showed up for a muggy, sweatfest at the Epicenter. Flossy had a little pain management planned for the pax! First solo Q for Flossy!
Disclaimer
COP
SSH x 25 IC
Merkins x 18 IC
Imperial Walkers x 25 IC
Merkins x 15 IC
Mountain Climbers x 20 IC
Derkins x 10 IC
Little Baby Circles x 20 IC (10 forward/10reverse)
Derkins x 7 IC
The Thang
Count of 1’s & 2’s for a little Indian Run to Heartbreak Hill
Hill Repeats Odd #’s 10 Squats at the bottom/ Even #’s 10 Merkins at the bottom. Always 5 Burpees at the top! (8 minutes)
Mosey to the picnic tables
Partner up for Hail Mary’s(One partner dips from picnic table with legs resting on partner’s back planking) Both partners 3 sets of 15 reps.
20 step ups (10 each leg) onto picnic table, meanwhile partner is doing calf raises. (3 sets)
Mosey to the gate for 3 Minutes of Mary
LBC’s x 20 IC
Flutter Kicks x 20 IC
LBC’s x 15 IC
COT
Prayer requests for a local family whose 2 year old son passed away recently. Also prayer request for Rehab and some difficult issues he is going through.
First time solo Q had me stressed and winded but I believe the pax enjoyed the beatdown from what I hear. This group is growing and really coming together in the gloom. We all work our tails off, get better, and if the COT from today is any indication the power to help each other in all of life’s struggles is much greater than we ever realized. Keep it up guys…..it is only the beginning!