F3 Greenwood

11 Pax looking to bust out of the Fartsack posted for a Prison Yard Workout.

Conditions: Too dang hot for the end of September.

Disclaimer: Given

Straight to the work:

Station #1
Pull-ups: 5 second hang then pull-up x5 (Try not to come off the bar)
Shoulder Shrugs x50 (30 lb. Dumbbells)
Butterflies x25 (20 lb. &/or 10 lb. Dumbbells)

Station #2
Dips x20
Bench Press x20 (30 lb. Dumbbells)
Merkins x20

Station #3
Weighted Lunge Steps x10 out & x10 back counting one leg (40 lb. Dumbbells)
Calf Raises x50
Monkey Humpers x50

Station #4
Burpees x30 (only 1 set)
Curls x25 (curl bar, not sure of weight. Let’s just say heavy.)
Tricep Extensions x25 (coupon, not sure of weight, but let’s just say compared to the curl bar, light.)

Station #5
Monkey Bars: out & back (try not to come off bars)
Overhead Press x25 (2 – 20 lb Kettle-bells)
Alpos x25 (35 lb Kettle-bell)

* Pax complete 2 sets at each station and then cycle to the next station. (Except Burpees. 1 set of Burpees, 2 sets of curls and tricep extensions.)
* Big Boy Sit-ups for early finishers of each set at all stations. Everyone moves to the next station at the same time.

After all Pax complete all assigned work at each station, mosey to the Shovel Flag.
Indian Run to Laurel Ave. and back up to Shovel Flag.

Recover

COT:
Count-o-rama:
Name-o-rama:

Announcements:
*Camp out is this weekend. Beds have opened up.
* Regular workout at 0600 at Shipyard.
* If you are not running the Hartness Half Marathon, try to make plans to run the Race the Helix 5K at the Genetic Center.

Prayer Requests:
* Duggar (injured neck)
* Spud, his Dad, and his entire family

BOM:

NMS:

* Jon Boat, one of yesterday’s FNGs hit up his first Boot Camp today. And yes he started out at Fury.
* Sour posted today and earned his name back. The group is always stronger when Sour is present!
* Was going to put Crowd Pleaser out by the the crowd pleasing exercises, but realized that was most of them, so I decided against it.
* Several guys training for the Spartan in November took advantage of what I hope was a workout that will help prepare them for some of the obstacles.
* The other guys look like they need to sign up for the Spartan. They would slay it.
* YHC thought we were going to run out of time to get in the Indian Run, but luckily for us, since I advertised a little running, there was just enough time. No face news here!

Until the next Q…
The Meter is Paid UP!