F3 Greenwood

I Miss my Uncle Charles Y’all

9 men woke up early and took on an hour’s worth of Fury.  I grabbed the Q from Duggar who is nursing an injury but still managed to post and modify (T-claps).  I promised running and merkins.  What i didn’t promise was creativity.  I basically recycled last Tuesday’s BC with some slight changes.

 

Workout went like this:

(Fast Mosey throughout)

 

Mosey to Laurel

25 merkins

25 squats

25 ab exercises of your choice

 

Mosey to Red Light

25 merkins

24 Lunge Steps

25 ab exercises of your choice

 

Mosey to Pawn Shop

25 merkins

25 Jungle Boi Squats

25 ab exercises of your choice

 

Mosey Lander parking lot across from Condom House

 

The 11s

Mosey to top of parking lot, 10 merkins, 1 squat

Mosey Back down, 9 merkins, 2 squats

Mosey back up, 8 merkins, 3 squats

All the way to 1 merkin, 10 squats

 

 

Mosey to Lander Fountain

25 incline merkins

25 Box Jumps

25 ab exercises of your choice

25 decline merkins

 

Mosey to 4 way stop near Great Wall of Lander

25 merkins

24 Bonnie Blairs

25 ab exercises of your choice

 

Mosey to Top of Charles Street near Terrapin

The 11s (second helping)

Mosey to bottom of Charles St, 10 merkins, 1 squat

Mosey Back up, 9 merkins, 2 squats

Mosey back down, 8 merkins, 3 squats

All the way to 1 merkin, 10 squats

Abs and merkins for the 6

 

Mosey to new Southstate Drive-Thru

25 incline merkins

25 calf raises (pretend you are at Stokie’s with a lady against the wall)

25 abs

1 min wall sit

 

1 mile run back to intersection of  Laurel/Fury Rd

Run included four 20 second segments of sprint followed by recovery mosey

 

At Stop Sign

25 merkins

25 Squats

25 ab exercises of your choice

 

Mosey to Flag

25 merkins

25 jungle boi squats

25 ab exercises of your choice

 

COT/BOM

 

      Solid work by all

 

      335 merkins in total

 

      4+ miles traveled (Unless you are using Duggar’s girl watch)
      Not bad all before 6:00am

 

     

      At one point during the second helping of the 11s, i realized i wasn’t pushing myself like i should be.  After-all, “we dont get up at 4:30am to half-ass a workout”, right?  So i picked up my pace and was gassed at the end.  Thankfully Crayola was there to push me and everyone else followed suit.  Point being, it’s easy to catch yourself getting comfortable and while you may be working and sweating, i implore you to ask yourself can you give a little (or alot) more?
      The 20 second gassers during the 1 mile mosey back were fun.  PC, Duggar, Pacer and Crayola burned those up!