F3 Greenwood

Blame it on the rain…

I wasn’t expecting it to rain over night (Not sure why I was surprised though. Rain has been more constant than some guy’s posting habits), so I had planned to hit the abs pretty hard. Walked outside and saw it was wet, thought briefly about modifing the workout, but figured 4th F it, we’ll just get nasty.

8 guys posted. A few did not…

“Proper Warm-up”:

  • 5 Pull-ups
  • 10 Dips
  • 15 Burpees (crowd pleaser)
  • 20 Bonnie Blair’s (went easy and counted both legs
  • Rinse and Repeat x 4
  • Mosey to the road and line up for a Merkin (x10) Indian Run to the Dentist’s Office
  • 25 Squats
  • 50 Ab reps of your choice
  • Line up again for the Merkin (x10) Indian Run to Murder’s Row
  • 25 Ab reps of choice at each light pole
  • Fury Road:
  • Backpedal to the last entrance of the old Merrywood, stopping at each entrance for 25 Ab reps of choice, mosey back down to the bottom of Fury Road
  • Rinse and Repeat but do 25 Merkins at each entrance, mosey back down
  • Rinse and Repeat but swap back to 25 Ab reps of choice, stay at the top.
  • Line back up for another Merkin (x10) Indian Run to the shovel flag
  • Still time left, so let’s head back to the pull-up bars for a “Proper Cool Down”:
  • 5 Pull-ups
  • 10 Dips
  • 15 Burpees
  • 20 Big Boy Sit-ups
  • Rinse and Repeat x2

Recover

Announcements:

  • Baby Gabe 5k
  • Run Your Ice Off 5k
  • Saturday’s workout will be at Terrapin
  • Q Source Sunday

Prayer Requests:

  • Brut’s Family
  • Young man mentioned by Sugar that was in car accident
  • Pacer’s Grandmother

BOM

NMS:

  • Ground was wet. But once you embrace the suck it doesn’t seem to make a difference
  • All surfaces are not created equal. Concrete is better for ab work than some road srufaces.
  • It’s funny how addicted you get to the tunes when working out (yes even bad tunes). I didn’t bring a speaker because I knew we weren’t staying stationary and the crowd almost mutinied.
  • At times the pace was swift on the Indian Run. Not that there’s anything wrong with that.
  • The backpedaling is very quad friendly (not really)
  • The Merkin set was thrown out there to give the abs a rest. After the first entrance I realized the abs needed more work. Not sure why but the shoulders were spent
  • Bonnie was missed in the cool down. Hope she doesn’t take it personally.

Until the next Q,

The Meter is paid in full…

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