3 pax posted at Fury this morning for a Captain America Civil War inspired #beatdown! YHC and 7 other pax from F3 Greenwood viewed the movie 2 nights ago for some good 2nd F. Naturally, It was right before my Q at Fury. A couple of things noted beyond the awesomeness of the movie…….Captain America is fast and the guy is ripped! So YHC decided we would (in an all natural manner) get in some speed work and hit some muscle building exercises. Let’s see where this goes……it looked good on paper or at least my cellphone!
Disclaimer:
COP
SSHx20IC
MountainClimbersx30IC
Burpeesx15OYO
MountainClimbersx20IC
SSHx20IC
THE MAIN THANG
5 rounds Speed Work w/ Merkins for our Merkin Challenge Guys
Sprint from Shovel Flag to yield sign in median 22 Merkins
Sprint back to flag 10 Jungle Boi Squats
Let’s work on some good #shirtlessentry exercises
Group 1
KettleBellSwingsx20
DipsxMax
PullupsxMax
5 Rounds
Group 2
Bent over rowsx10 (Double Coupons)
Curlsx10each arm (Double Coupons)
FlutterKicksx20IC
5 Rounds
Group 3 (No one completed all 5 rounds)
Manmakersx10
TricepsExtx10
V-upsx10
22 merkins in honor of the 22 Vets, Servicemen and women who will commit suicide today! Think about that…….one is one too many. These heroes deserve better for their service. Keep trying to reach out!
COT Count, Name, Prayers(Spud and his family, Refugee and his 2.0, BoyGeorge and his 2.0’s tests next week, Sugar’s Grandmother in law, Uncle Buck and a possible work change, Unplugged putting house on the market again. Many others with in the pax spoken and unspoken).
Announcements: Convergence this Saturday 6:30 at the Epicenter be there to celebrate our 1 year Anniversary! Whetstone info at Howard’s after. F3 Greenwood Dad’s Camp sign up now! Juggernaut will be leading a leap to Houston in October!
Naked moleskin
#Tclaps to Unplugged and Uncle Buck for putting in a great effort for a tough #beatdown. Well done men!
YHC really jumped on the Captain America bandwagon and rocked the UnderArmour Captain America dry fit shirt. #Cobains if it looked like it could fit one of my 2.0’s! It was a Christmas present and definitely should have sized it up at least one maybe 2 sizes.
Welcome Unplugged to Fury! He called me up trying to get a little preview. He went over a few of his weaknesses in our workouts. It is amazing how Fury tends to focus on those weaknesses….like pull-ups. Unplugged nice work! Said weaknesses are mine as well. You only #getbetter at them if you do them. #tclaps for doing just that!
Uncle Buck after running 2x yesterday and then to and from Fury today gave me the eat $#!& and die look a few times this morning! He was having nothing of the manmakers in the end but he did not quit…….he did what we always say “modify and keep going”! Well done Uncle Buck. I personally do not know how you do it! Keep pushing the rock!
Well that’s all I got for ya……..an honor and a pleasure men! A small group but work was done! Looking forward to a crowd at Convergence! We are all a part of this little thing called F3Greenwood. It has made a huge impact in my life in multiple ways. I can not tell you how many times I have wanted to just roll over in the morning and #Fartsack. Sometimes you need to……we all need to…… but most of the time, for me at least, my day sure does get off to a much better start posting with the pax. Make that decision now for Saturday and let’s pack the Epicenter and celebrate! Aye!