F3 Greenwood

Welcome back Mulligan

As the clock struck 5:30am, 32 MEN emerged from #gloom to catch some breakfast and take a bite from the “bowl of pain”, taking on the task of #getnbtr.  Just as the name says, PACER lead the way with a variety of exercises working the upper and core parts of the body as well as some good ole fashion cardio, delivering a #shock to the PAX.

 

  • Disclaimer
  • Prayer to start the workout
  • COP
    • Jog in place (1 min)
    • Merkins IC x 20
    • LBC’s IC x 20
    • Cross Jacks IC x 15
    • Werkins IC x 15
    • Boxcutters IC x 15
    • Goofballs IC x 10
    • Derkins IC x 10
    • Reverse LBC’s IC x 10

 

  • The THANG
    • Count off 1’s and 2’s, then line up all 1’s in single file and 2’s in single file
    • Indian Run for approx. 1/2 mile (Halt once we reached the #HillofPain)
    • Paired up in teams of two and moved to the bottom of the hill
    • #1 man conducts exercises, #2 man assists (AMRAP 7 mins)
      • #2 man gets in low plank, #1 man places legs over the back of #2 and executes 30 LBC’s
      • #1 man the gets on all fours, placing feet in #2 man’s hands and executes bear crawl or wheel barrel up the HOP.
      • At the top of hill #2 man gets in low plank and #1 places his legs/feet on #2 back and executes 20 elevated Merkins.
      • Both pax then crab walk forward to the bottom of HOP
      • Switch roles, #2 man executes the above exercises and #1 man assists.
    • Gather all pax to the top of HOP and execute individual run around the epicenter and finish back at the HOP (HillofPain)…approx.. 3/4 mile.
    • As runners hit the finish line, held plank and did Merkins IC until others finished.
    • As time was running short waiting on indiv runners, I moved those that were finished to the flag, in which they did flutterkicks while waiting (thanks to fellow pax for executing)
    • Once all pax gathered at the flag, we paired back up and did pull-ups x 10…partner assisted when needed, then switch and other member did x 10.
    • When teams finished their 10 pull-ups, they moved to the elevated border of the pull-up area and executed dips or Merkins (or combination of both) until all teams completed.
    • Teams then executed rd 2 of pull-ups doing 5 each, then executing flutterkicks until all teams completed.

 

  • COT Pacer led the Count-o-rama and Name-o-rama. 4 FNG’s today, welcoming Creeper, Schwinn, Hammer Time and Double Bogey
  • Announcements: The Wood Shirts available online pre-order before July 11th. Fabio and Boy George to Q on Thursday. F3 kids day on Friday.
  • Prayer Requests: Safe travels for Meatloaf and his family to Illinois. Bojangle and his wife on the adoption of son from Ukraine. The youth helping out in our community. Continued prayers for Mahem and Snoop.
  • Fabio closed with prayer.