F3 Greenwood

Not Sure Why They Let Me Q

Q: Kobayashi

PAX: Crayola, Pacer, Southern Belle, Brut, Foreclosure, Kobayashi

Conditions: Clear for now. 100% chance of showers and thunderstorms in the forecast. The same goes for pain that comes from a full body beat-down.

Warm up:

Nothing was planned for this but we needed to waste some time while waiting on Foreclosure.

  • Side Straddle Hops
  • Imperial Walkers
  • This 3rd exercise has already left me

The Work:

Thing One!

Grab a coupon and slow mosey to the driveway for the empty lot at the bottom of Fury Rd. Drop off the coupons and continue to the bottom of Fury Rd.

At the bottom of the hill, do 5 merkins (the hard way) to side plank. Back pedal up the hill to the coupons and do 5 (each side) Bulgarian Split Squats.

Rinse and Repeat until time is called.

Grab your coupon and slow mosey back to the pull-up bars. A short reprieve was needed at the top driveway to catch my breath so we did some in-cadence flutter kicks before finishing our trip back to the top.

Thing Two!

Line up the coupons on the treeline side of the pull-up bars in preparation for the following work:

  • 50 Kettle Bell Swings
  • 100 Merkins
  • 150 Squats (pretty sure no one made it to this point)

After every 10 reps of the above exercise:

  • run to the treeline
  • 15 flutter kicks (the hard way)
  • run back to the fence
  • 5 Burpee Rope Slams

Mary

With 10 min remaining, we returned the coupons to their resting place. While Southern Belle untied the knot in the strap holding the rope in place we did PAX choice.

  • Al Gores
  • 30 sec Plank
  • 45 sec Plank
  • 10 I’m a Stars
  • 5 BDE Burpees
  • 20 Merkins

Now that the knot is undone. Grab the rope and mosey over to the shovel flag. Do a little fancy foot work with the rope and then finish it off with some in-cadence American Hammers and some OYO Gas Pumpers.

Announcements:

  • Convergence May 7th at the Epicenter
  • WTF April 30th
  • Greenwood Community Wellness Day April 9th
  • New, easier to meet, requirements to Q

Prayer Request:

  • Kids coping with stress
  • I’m pretty sure there was another one here that I forgot.

NMM:

  • There was some discussion the night before about how much time it takes to slow mosey with a coupon from the pull-up bars to the bottom of Fury Rd. and back. I’m pretty sure we did not settle this debate but it’s safe to say that it’s somewhere between 10 and 15 minutes.
  • Foreclosure sounded almost heartbroken when he realized I was wearing a vest and he wasn’t.
  • This was the wrong workout to be doing vested.
  • Bulgarian Split Squats were no fun trying to do with a foot on the coupon on a slope.
  • The Burpee Rope Slams really put the “FU” in fun.