Fury has lived up to its name in the past couple of months simply by starting at 5am.  15 minutes does not seem like a lot but trust me, it is!  Sometimes I find it difficult to come up with a good F3 workout because as many know, I enjoy weights as well.  I never want the Pax to feel cheated, and especially on this day because Juggernaut had an FNG coming.  I believe no one left feeling cheated.

Conditions: 57 degrees

Disclaimer given

Warm-up:

SSH x 30 IC

4 Rounds:

20 merkins

20 pull-ups

20 curls

20 overhead tricep ext

The Thang:

300’s Partner Up (burpees for the six):

P 1: Squats / P2: sprint down and back

P 1: Coupon Press / P2: sprint down and back

P1: Curls / P2: sprint down and back

P1: Dips on coupon / P2: sprint down and back

P1: Standing lunges / P2: sprint down and back

Count: 9

Name-o-rama

Announcements:

F3greenwood.com will be the new communication platform

REDFriday Hills and Hero WOD, Saturday’s convergence is at Terrapin

F3 Dad’s/2.0’s Camp Out coming up

Prayer Requests:

Inspector’s dad

Baby Blu’s daughter and son-in-law, and brother-in-law

Juggernaut’s friend: Steve Simmons

NMM:

When I arrived at Fury, I was happy to see the AOQ, only to be let down he was leaving (ha!  Just jabbing at you Alpo!).  To the AOQ’s credit, he and Jugger ran 3 miles before the workout (somehow Jugger stayed).

I had more planned than time allowed.  I have found it better to plan more than not have enough.  Duggar seemed disappointed we were not going to do squats with the blocks, but by the end I think he and everyone else was glad! The senior and baby of the group partnered up and kicked but (that would be Blu and Sugar!).  Respect for the vesties in the house!  Great job Jugger for EHing FNG Gypsy and good job Gypsy!    Work was done by everyone there!

Enjoyed it!

-Sour