F3 Greenwood

Smorgasbord Beatdown

As the rains came down 18 MEN emerged from the #gloom undeterred from there quest to #getbetter by taking the #redpill.  With the rains the #SF went into the ground a little easier on this rainy “cool” morning.  Just like Meatloaf is made up of a Smorgasbord of ingredients the YHC planned a mixture of upper and lower body exercises to deliver the #beatdown on the PAX.

  • First things first: The YHC speaks on the F3 principle of no mam left behind and that extends outside of our workouts.  We have a brother down right now and we lifted him up in prayer and look forward to seeing him in the #gloom again soon.
  • Disclaimer
  • Slaughter start 12 Merkins single count
  • Count off 1’s and 2’s with one’s heading the get a block and mossey to baseball field.
  • COP
    • 10 SSH  IC
    • 10 Merkins  SC
    • 15 Russian Twist  IC
    • 8 Merkins  SC
    • 15 Flutter Kicks  IC
    • 6 Merkins  SC
    • 15 Squats  IC
    • 4 Workins  SC
    • 15 Imperial Walkers  IC
    • 2 Workins  SC

The Thang

4 Rounds of 4 Corners (Each round add 10 reps)

  • First Corner 10 Little Baby Circles SC
  • Second Corner 10 Overhead Claps SC
  • Third Corner 10 Squats SC
  • Fourth Corner Front 10 Hand Claps SC

After 2 rounds circle up for Abs

  • 10 LBC’s  IC
  • 10 Flutter Kicks  I

Partner up for some fun with Legos!  Mosey to other baseball field with your Legos.

  • Round 1 1’s Run a Suicide while while 2’s do AMRAP Overhead Press with Blocks, Switch out for 4min
  • Circle up for Abs
    • 10 LBC’s  IC
    • 10 Flutter Kicks  IC
  • Round 2 2’s Bear Crawl to 2nd cone and lunge walk back while 1’s do AMRAP Curls with Blocks, Switch out 4min
  • Circle up for Abs
    • 10 LBC’s  IC
    • 10 Flutter Kicks  IC
  • Round 3 2’s BearMerkins to 1st cone and walk back (there was mumblechatter about only going to 1st cone YHC responded you’ve never done these before obvoiusly, mumblechatter turned once everyone started feeling the pain) while 1’s do AMRAP Chest Presses with Blocks, Switch out 4min
  • YHC called for a 15 count
  • Round 4 1’s Run backwards to last cone, run back while 2’s do AMRAP LBC’s, Switch out 4min
    • Circle up for Abs
      • 10 LBC’s  IC
      • 10 Flutter Kicks  IC
  • YHC ended with 6 rounds of PAX choice
    • Boy George  Hello Dolly 5 (slow SC)  Mumblechatter ensued
    • Coach K  Merkins 15  SC
    • Kaboom  1’s Block Merkins while 2’s run Suicide, one set each
    • Capri  BLIMPS (Capri’s a beast)
    • Dugger Overhead Arm Claps 15  IC
    • Plunger Little Baby Circles  10 Sloooow Cadience (This was a crowd pleaser 🙂
  • 2’s grab the blocks and mossey to block pile then circle up

 

  • COT Meatloaf lead the Countorama and Nameorama  One FNG today welcome Nipples.
  • Announcements:  The Wood Shirts Available online perorder before July 11th.  Need Q’s for next week.  Pacer and Litebright possible for Tuesday.  Fabio and Boy George passible for Thursday.
  • Prayer Request: Juggernaunt’s son has ankle injury that may require hospitalization.   Fabio 2 unspoken request.  Continued prayers for Mayhem and Snoop.
  • Meatloaf closed with prayer.