F3 Greenwood

Omaha, Omaha…

YHC had a well planned out weinke for this morning at Fury that involved being in the nice, flat grassy area as you turn off Laurel but the rain and the unexpected freeze last night made an audible necessary. So, YHC called an “Omaha” in his best Peyton Manning voice and went off-script and 2 other studs joined along for the fun.

Disclaimer was given.

Weather – cold

Warm-Up (YHC was going to forego the warm-up but Crayola’s gloves were frozen stiff, so we used the warm-up so they could warm-up as well.)

    SSH x 25 (gloves were warm by then)

Pull-up Bar work

    50 pull-ups

      Did as many as possible. When you dropped, 10 merkins and 10 squats. Resume pull-up count until you get to 50.

Mosey to road.

Road Sign to F3 pole Suicides

    Lunge walk from sign to pole. At pole do 10 burpees. Mosey back to sign for 10 BBSUs.
    Backpedal to pole, 9 burpees, mosey to sign, 9 BBSUs.
    Bearcrawl to pole, 8 burpees, mosey to sign, 8 BBSUs.
    Mosey to pole, 7 burpees, mosey to sign, 7 BBSUs.
    Lunge walk to pole, 6 burpees, mosey to sign, 6 BBSUs.
    Backpedal to pole, 5 burpees, mosey to sign, 5 BBSUs.
    Bearcrawl to pole, 4 burpees, mosey to sign, 4 BBSUs.
    Mosey to pole, 3 burpees, mosey to sign, 3 BBSUs.

Mosey to gazebo.

21-15-9s

    Set 1 – Dips, Leg Raises, Decline Merkins
    Set 2 – Jungle Boi Squats, Gas Pumpers, Incline Merkins

Mosey to Genesis center gymnasium wall. 20 second wall sit, 10 second right leg only wall sit, 10 second left leg only wall sit, 20 second wall sit. 25 Australian mountain climbers the hard way. We were going to do more of the same but we were chased away by a custodial worker who told us that we needed to stay “outside the fence”.

Mosey to “Outside the Fence”. 50 Heels to Heaven, 25 plank toe touches, 10 burpees.

Recover was called.

COT

    Announcements

      Saturday’s BC is at Talon.
      Tullis roofing next weekend.

    Prayer Requests

      White family (Chipper’s player)
      2C
      Quickie
      DC

    NMS

      Where was everyone? Only 9 PAX posted this morning. That’s sad and that’s all YHC is going to say about that.
      Thanks for Crayola and Forcelosure for showing up and being flexible as we went off-script.
      YHC shared Phillipians 4:7, “And the peace of God, which transcends all understnading, will guard your hearts and your minds in Christ Jesus.”

Until next time,

BenGay