F3 Greenwood

When YHC pulled up to the Epicenter this morning , I was shocked to see a couple of cars there before me.  Normally with this kind of weather most PAX get there right at time so seeing these cars gave me hope to have a good number.  Unfortunately, I was wrong  and we only had 3 but no worries, we continued with the planned work.

Disclaimer

I am not a Professional, there will be a lot of running today so push yourself to set good pace

CoP

30X SSH IC

BOOOOOMMMMM!!!!!! – Lightning Strike

( We looked at each other, nodded and kept going)

20X Imperial Walkers

15x LBAC For/Back

-Make your way to the track

1 lap around the Epicenter Track- .7 miles

The Thang

Perimeter run with Work

  • Run a lap around the soccer field and perform reps when back to starting point.
  • Reps- 5 Burpees, 10 Plank up/downs, 15 Merkins
  • Once finished with Reps, continue with another lap but running backwards.

Goal is 6 laps around field, plus Reps, while alternating the runs forward and backwards.

Total:

  1. 30 Burpees
  2. 60 Plank up/downs
  3. 90 Merkins
  4. 3 Laps running forwards
  5. 3 Laps running backwards

Once finished, head back to track for another Lap around the Epicenter.

Return to flag for 5 Minutes of Mary

25 Big Boy Situps

25 LBC

25 Flutter Kicks

25 Monkey Humpers

Count-o-Rama

3 PAX

Name-O-Rama

Announcements

  • Run your Ice Off
  • Swamp Rabbit
  • A lot of 3rd F opportunities coming up

Prayer Request

  • Rocky
  • Blue Ball
  • Bubba Fennell

BoM

NakedMan Moleskin

  • T Claps to Meatloaf and Pooh Bear for sticking with me through the storm today.  With the lightning and rain you guys could have easily called it or just not even showed up.
  • Pooh Bear is not a big runner but he pushed himself today and ran more than he thought he could.  This goes to show that you can push yourself to do more!
  • Meatloaf killed it today as usual

Today was a horrible day to workout.  The rain was intense, lightning was striking, it was just wasn’t your ideal weather. Truly its TClaps to all PAX, even at the other AO’s which CANCELED!!, that at least attempted to workout this morning.  Its an honor to be a part of a group filled with crazy guys.

-Aye