In the past I have visited other F3 Greenwood AOs, but my home in the #gloom will always be the Epicenter. There is a camaraderie there that is strong and sincere. Although the numbers at the birthplace of F3 Greenwood have been low recently, for whatever reasons, the quality of the men and work done is second to none. Every time I am at the Epicenter, I feel the love and respect that each man has for every other man who steps up to the #shovelflag.
There is a new energy at the Epicenter that is coming from our new AOQ, Polly. His love for this AO is evident in his tireless work to hype up every workout and to reach out to those who have fallen prey to the #fartsack or those who have posted elsewhere. Recently we have been throwing around a hastag, #MEGA(Make Epicenter Great Again), but I would argue that the Epicenter has always been and will continue to be great because of the men who faithfully post there every week. I encourage ALL F3 Greenwood PAX to come back to where it all began and experience the greatness that is the original home of F3 Greenwood, the Epicenter.
Let’s get to the work:
Conditions: a comfortable 37*
Disclaimer given around the #shovelflag and we began.
COP-
Imperial Walkers 20 IC
Little Baby Arm Circles-20 each IC of: forward, backward, overhead claps, front claps, Moroccan Night Clubs
Windmills- 20 IC
The Thang:
Mosey to the hill and plank for the 6.
15 to 10s: At the top of the hill do 15 reps of each exercise: V-Ups, Big Boy Sit-ups, and American Hammers. Run to the bottom of the hill and decrease the number of reps by one(14). Run to the top(13) and continue up and down, decreasing reps by one, until you reach 10 reps. Plank for the 6.
Mosey to the Coupon Cage and audible narrowly avoided(more on that later).
DORA 1,2,3: Partner up and cumulatively do: 100 Kettle Bell swings, 200 curls, 300 Bent-over Rows. P1 does reps while P2 runs across soccer field, does 15 Little Baby Crunches and returns. Switch.
Time called.
Return coupons and mosey back to #shovelflag.
COT:
Count
Names
Announcements: Read the newsletter, check Twitter for news, updates to BC schedules and announcements
Prayer Requests: Please remember the PAX who are struggling with injuries, illness, and self-doubt.
BOM– Closed in prayer
NMM-
Although I love Polly, he is such an easy target sometimes. Today we had an especially tough time unlocking the gate for the coupons, and of course, Polly caught all of the blame. I was in the middle of calling an audible after a couple minutes of trying to open it, but Judge Hairy came to the rescue of the PAX and unlocked the gate.
The Epicenter is always a fun place to post. The #mumblechatter is strong and helps to move the workout along very well. It’s always good to get in a laugh when pushing oneself physically.
Come back to the Epicenter and see how great it truly is.
It is ALWAYS a pleasure and blessing to be able to post alongside each of the PAX of F3 Greenwood, no matter where it may be. Thank you for the opportunity to serve and lead today’s workout.
Dixie Chick