F3 Greenwood backblast from 1/07/2020.

All F3 Workouts are…

Are free of charge
Are open to all menAre held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Conditions:

43*F and slightly overcast.

Disclaimer:

Given at the 2 minute mark or maybe it wasn’t. I know that the 2 min warning was given.

Warmup:

We don’t do that at Fury although you could consider our run down to Junior and the stops to do work at the top of Fury Hill, the Sunshine House Parking Lot, and the entrance to the old Water Works Building a warmup of sorts.

Top of Fury Hill-

15 Wide Mountain Climbers (in cadence) Watch out for that car!

Sunshine House Parking Lot-

20 Side Straddle Hops (in cadence)

Entrance to the Old Water Works Building-

15 Mountain Climbers (in cadence)

The Thing:

Part 1

Top of Junior

10 Catchers
10 Merkins

Bottom of Junior

25 Ab Exercises or your choice.

Repeat until time is called.

Mosey up the 72 By-Pass to the intersection at the bottom of Fury Hill.

Part 2

Burpee Suicide

Run out to the 1st pole and do 10 Burpees and Run back to the start and do 25 Ab Exercises of your choice.

Run out the 2nd pole and do 10 Burpees and Run back to the start and do 25 Ab Exercises of your choice.

Run out the 3rd pole and do 10 Burpees and Run back to the start and do 25 Ab Exercises of your choice.

You get the picture…

Continue working down the road until time is called.

Line up in 2 lines at the bottom of Fury Hill. Mosey part way up the hill and stop for some ab work. Line back up and mosey the remainder of the way back to the parked cars. Plank it up for the last minute of the hour.

Count and Name:

3 people left before we get to this point.

NMM:

SSH were not on the agenda until Sugar showed up
What would be a good name for the wide stance mountain climbers?
Aplo had to be shushed during the catcher/merkin combo. There should be no spoilers when it comes to the workout
Murderer’s Row almost killed Mr. Belding but 2C pulled him from the jaws of death
According to the Chinese, Mr. Belding is now indebted to him for the rest of his life