F3 Greenwood

Did we get the spotlight….I hope my form was good

Due to the number of pax, including YHC, who participated in the Swamp Rabbit Half Marathon, it seemed like a good idea to stay fairly stationary after a recovery run yesterday.  The ground was soggy from recent rain, so we all grabbed a coupon and headed to the gazebo.

Conditions: 37° (much cooler than recent temps)

Disclaimer: Given at 1 minute warning

The work went down like this…

Merkins on the Q’s down/up call (holding at the bottom for a 10 count)

Shoulder AMRAP

  • 10 shoulder tap merkins (count one side)
  • 20 KB swings
  • 20 Alpos
  • 20 Lying tricep extensions on the picnic table bench

Ab AMRAP (the Bruce Lee)

  • 20 American hammers
  • 20 Leg raises
  • 20 LBC’s
  • 20 Whirly Boys
  • 20 Crunchy Frogs
  • 1 set of 100’s

Full Body AMRAP

  • 50 Chest presses
  • 40 Calf raises
  • 30 Flutter kicks
  • 20 OH presses
  • 10 Burpees
  • Run to the restrooms and back
  • 10 Burpees
  • 20 OH presses
  • 30 Flutter kicks
  • 40 Calf raises
  • 50 Chest Presses

Mosey back to put up coupons and meet in the driveway to finish up

Super 21’s

  • 1 Merkins, 1 LBC
  • 2 Merkins, 2 LBC’s
  • 3 Merkins, 3 LBC’s
  • So on and so forth until time is called

COT

  • Countorama: 9
  • NameoramaAnnouncements:
  • Sign up for March Madness – Teams will be drawn at random tomorrow at Starbucks
  • Saturday’s workout is at the Shipyard
  • 2F at Jersey Mike’s for lunch today.Prayer Requests:
  • Kobayashi’s mom
  • Samantha’s continued recovery
  • Koone Family

BOM

NMS

  • YHC decided to try a few “new to us” exercises with the Fury crowd.  For the most part, it seemed to go over well.  The 10 count in the down position of the merkins, shoulder tap merkins, and the 100’s seemed to be #crowdpleasers.
  • YHC requested Uncle Jesse handle the DJ responsibilities due to the stationary workout.  He and Alpo turned this into an hour long “name that band” which helped to pass the time and reduce the suck factor.  YHC is no music aficionado so while the songs were familar, I couldn’t tell you who sang most of them.
  • The merkin/LBC combo at the end of the workout drew most of us to muscle failure on the merkins.  I think I heard someone say they made it to 15, which is impressive.  Some may have done a few more, but either way, solid work.
  • We did get a drive-by and a spotlight from one of Greenwood’s finest about halfway through the work.  Must be something suspicious about dudes working out in the dark in 30 something degree temps at 5:30am under the gazebo with concrete blocks.
  • Great job by all pax this morning.  It was cool, but we warmed up quick and most of us will be sore tomorrow.  Strong work fellas!

-Piddler