F3 Greenwood

The Fantastic Four got better, not sure about anyone else?

YHC told Smalls on the drive to the Epicenter that it just might be the two of them this morning because Twitter was mighty quiet on Friday night. But, thankfully Sunshine and Special K decided to defeat the fartsack and join us on the cold, windy morning.

Disclaimer was given.

Warm-up

    SSH x 25
    Shoulder burners x 20

      LBAC
      LBAC reverse
      Front Claps
      OH Claps

    Merkins x 10 IC
    IW x 25
    Cut the grass x 25
    Copperhead squats x 20
    Plank jack merkins x 10

Mosey to the coupon cage and grab one coupon per pair. Mosey to the bottom of Flossy’s Hill. YHC had been wanting to go to Flossy’s Hill for awhile but either it’s been too wet or it wasn’t the right time but this morning was perfect.

Murder Bunny/Merkin DORA

    PAX 1 start at the top of the hill and perform 20 merkins. PAX 2 murder bunny up the hill. Flip flop at top. Each person makes 5 trips up the hill.
    When the pair was done, take a lap together around the basketball court and end up at the top of Flossy’s Hill. Perform 20 merkins each upon returning.

Mosey to basketball court with the coupons.

Manmaker/Lunge Walk DORA

    PAX 1 does 10 manmakers while PAX 2 lunge walks the length of the basketball court. Flip flop until each lunge walks 5 trips.
    After take a lap around the basketball court together and perform 20 merkins each when you return.

Grab coupon and mosey to the gazebo for 30 leg raises and 20 incline merkins.

Grab coupon and mosey back to the cage. Perform 20 more merkins each just for the heck of it.

Recover was called.

COT

Announcements

    Convergence at the Pistol on 11/13. BC starts at 6 and coffeteria after at Lynn’s Cafe for the hottest coffee in the south.
    Bunch of 5 Ks
    Food drive coming – details to come

Prayer Requests

    Pothole’s BIL is touch and go. Pray for comfort and healing.

NMS

    Great effort by the Fantastic Four this morning.
    Come on men. This is getting borderline ridiculous. Only 4 on a Saturday!! Where is everyone? Make a decision to get better. If it’s been a while, commit to three times a week but make one of those a Saturday. This should be our biggest day. Not only for the 1st F, but for the 2nd F as well.

Until next time,

BenGay