It’s a work in progress. Most have probably heard by now there’s a new component to Fury, weights. Last week Sour brought the gym outside and it was well received. So, with a little Southern charm and F3 ingenuity the pax have created somewhat of a weight station (any donantions for dumbbells/kettle bells will not be turned away). Having said that, the “old fashioned” workouts are hard to beat and by no means should they be shelved. Hopefully, as time unfolds, that precisioned balance of total body beat downs will once again be cut.

Given YHC’s ZERO knowledge of weight training, I asked help from our own Lou Ferrigno, y’all know him as Sour. Baby Blu and Sour both brought their benches, great addition. Perhaps we come up with a way to have a permanent bench on the hill?

The workout went like this:

DISCLAIMER – much needed, given the addition of a potential weight w/o. Real easy to hurt yourself

Pax separated into three groups of 2 (one group had 3. Was hoping for 8 guys, but one HC stayed in the “cozy”. Oh well, it all worked out).

CHEST STATION:

Flat Bench Presses – 40lb DB

Incline Bench Press – 20lb DB

Merkins – 20

BICEP STATION:

Mr T’s – 10lb DB

Curl up, Hammer down – 20lb DB

Bar Curls – 50lb

SHOULDER STATION:

Side Raises – 10lb DB

Shoulder Press – 30lb DB

Forearm Flame Thrower – 5lb or 10lb, pick your poison. I’d never heard of this until Blu shows up at my house with an odd concoction of weight, rope, and plastic. I looked at it, then looked at him, and said “there’s no weight on there (hardly anyway, 5lbs), how is this gonna help my beach body?” Ha!! This exercise can be summed up very nicely by what Mary Ann said “how in the world is it that the smallest amount of weight out here has produced the toughest workout?” Yea, exactly. Also, Tootsie Roll made a good point, “do you like girth, or length better?” Umm, the jury is still out on that. You just have to do this one to understand.

Each group did 3 Sets of 10/12 Reps. Unless your Baby Blu and decided to do 15 reps on the Flat Bench. YHC could barley do 10.

Depending on the number of pax and how it’s all set up…there maybe some kinks. Stuff time will workout. Some of the pax finished before others so they did Ab work or Dips. In any event, the main thing is to keep pushing the rock. When we all finished we circled up for intentional Ab work.

50 LBC OYO

25 FK IC – YHC led

25 AH IC – YHC led

30 BBSU OYO

10 minutes was left on the clock. Could not leave Fury without visiting the Hill for which it’s named. Pax ran down Fury Rd, completed 30 Merkins at the bottom, ran as hard as you could back up the hill to the main area. Sour and Alpo, killin it.

RECOVER.

COT

Count-o-rama

Name-o-rama

Announcements – On F3Greenwood Pax Twitter Feed

Prayer – Remember Rocky’s family.

NMM

• as already mentioned, some kinks still to workout but work was definitely done. Pax really do need to be careful to not use too much weight and to perform the exercise correctly. A whole lot easier to hurt something if done incorrectly
• Inspector, the silent leader. Good dude right there. Gives his all every time he shows.
• If any pax have items they can donate, please do. Refugee graciously provided a box (we’re not quite sure where he got it from and no pax is asking any questions, we’re just grateful). It does need some sealant or it won’t be with us too terribly long.