F3 Greenwood

Non-Stationary Work

Most Pax rightly assume I only do upper body workouts.  However, I am pushing myself to work on the very much needed lower body.  With that said, I decided to throw a curve ball to the much anticipated stationary work.

Conditions: Damp, foggy and around 53 degrees.

Disclaimer Given

The Thang: 

Walk to the gazebo with coupon held vertically up to your chest (awesome bicep burn).

At gazebo: 10 single leg step-ups (each leg) / 10 plyo-merkins on bench / 20 overhead presses / 20 dips. Rinse and repeat 4 times.

Merkin Indian run (10 merkins) to the bottom of Junior.  Bottom of Junior: 10 V-ups / Top of Junior: 10 burpees. Rinse and repeat 2 times.

Mosey (like a sprint when you let Pacer lead) to bottom of Fury Rd. Backwards bearcrawl apprx 20 yards / lunge walk apprx same distance / backwards bearcrawl one more time.

Mosey to get coupons at gazebo and walk back the same way we began: coupon held vertically up to your chest.

Count-A-Rama: 6

Name-A-Rama

Announcements: 

  • Kettle bell workout begins at the end of this month
  • Juggernaut is hosting a Leadership meeting this Thursday at Northside Baptist church to kick-off the Sisu Leadership Network (contact Juggz for more info)

Prayer Requests:

  • Juggernaut’s 2.0 and Kobayoshi’s 2.0 have the flu
  • Pacer’s mom and mother-in-law
  • Posh’s mother (and strength for Posh)

NMS:

  • Mumblechatter began once YHC stated we were not going to stay at the pull-up bar
  • Plyo-merkins were real fun after round two of doing presses and dips in between
  • Kobayoshi provided us noise and smells along our journey
  • Thanks to Pacer and Duggar for leading us in Army chants as we ran
  • Thanks to Juggz for keeping me in line with our time today
  • Thanks to Metermaid for teaching me the backwards bearcrawl!
  • YHC finally Q’d again as it was long overdue!  It has been on my mind a while, I just have not signed up.  It hit me that most all Q’s are led by the same pax.  While I do think they enjoy it, I feel they need others to help, so I’ve been burdened to step up in this area.  I always enjoy pushing my limits with the F3 pax, as we grow physically and spiritually together!

Aye,

Sour