As I was thinking of my plan for my Fury Q, I thought back to some past trips there and remembered a workout from last Thanksgiving that was led by Meter Maid. I really enjoyed the work, so I pulled it up and borrowed his plan for today. I made a few adjustments and it proved to be a challenging workout just like the original. The plan was not complicated, but it was a simple, straightforward workout that would push the PAX.
Disclaimer given at the Shovel Flag at 5:00
Mosey to the coupon stack for a quick warmup:
50 SSHs OYO
50 curls OYO
50 OH presses OYO
THE THANG:
Mosey down to the K-Mart Parking Lot for a couple sets of 4 Corners:
Set 1: Merkins
1st Pole = 20 Merkins
Sprint to 2nd Pole = 19 Merkins
Sprint to 3rd Pole = 18 Merkins
Sprint to 4th Pole = 17 Merkins
Rinse & repeat decreasing Merkins until you get to one (210 total reps)
Set 2: LBCs
1st Pole: 100 LBCs, Lunge walk to 2nd Pole
2nd Pole: 95 LBCs, Karaoke to 3rd Pole
3rd Pole: 90 LBCs, Run to 4th Pole (at this point, I made an adjustment for time and decided to reduce by 10s instead of 5s)
4th Pole: 80 LBCs, Karaoke back to 1st Pole
Rinse & repeat decreasing LBCs by 10 at each pole until you reach 10 (645 total LBCs)
Mosey back up Fury Road to our coupons to repeat our warmup work
50 SSHs OYO
50 curls OYO
50 OH presses OYO
Time called at 6.
Mosey to the shovel flag
COT:
Count, Names
Announcements: Terrapin on Saturday-6AM, Dads/2.0 Campout-April 28,29
Closed in Prayer
NMM:
It was a small, but strong group at Fury today. Tclaps to Alpo for pushing through the work even though he was not feeling good. It was great to see Refugee back out and looking like he hasn’t missed a beat from his recent medical issues. Corn Cob took off and left us all on the first round of 4 corners and almost lapped me. Refugee was grateful for all the LBCs, hoping the last minute ab work would pay off for his trip to the beach later today. The combo of lunges and karaoke proved to be a little tricky on the legs, but we all managed to keep our balance and not suffer any falls. On the return trip up Fury Road, we had a nice chat about Breaking Bad and Better Call Saul. I am extremely late to the Breaking Bad party, but I’m making my way through the series as quickly as I can. They are both great shows with complex characters and crazy story lines. I would recommend them both to anyone who hasn’t seen them.
The workout today was a tough one, but it was enjoyable because of the men who were there. I enjoyed returning to Fury and hope the other three were challenged and enjoyed the company as much as I did.
As always, it is a blessing to be able to gather with any number of PAX from F3 Greenwood. Thank you for posting with me today and allowing me the opportunity to lead another workout.
Dixie Chick