As most of F3 Greenwood seemed to be taking on week 4 of IPC, a select few pax decided it was a Fury kind of day. Judging by the looks of the group that showed up, I knew we could step up the pace a little more than usual.

4:59 – Disclaimer Given, and Chipper coming in hot on two wheels.

Warmup – 20 SSH, 20 open the gates (we need to work on these)

The Work:

Mosey to the pull-up bars

Deep block merkins, dips, and pull-ups- 21 of each, then 15, then 9

Mosey to the stop sign.

10, 10, 10 – merkins, jungle boys, and flutters.

Mosey all the way to Fury Jr.

Partner work – one partner runs from the bottom all the way to the right turn (twas farther AF) and does merkins, jungle boys, and gas pumpers, then moseys back down to partner #2.

Partner #2 does flutter kicks and/or planks while they wait on partner #1. Once their partner returns they switch.

3 rounds for each partner, reps are 21, 15, then 9 at the top of Fury Jr.

Mosey to the end of Murders Row.

Alternate from pole to pole, karaoke right, karaoke left, high skips, until we get down to the bottom of Fury Hill.

Up Fury Hill we alternated 15 seconds of back peddling with 10 seconds of running until we reached the F3 pole. We then ran the rest of the way back.

Once returning to the start, we held a 30 sec. v-hold, then a 40 sec. thumbs up superman.

Recoverrrrrrrr.

COT

Announcments – Week 4 of IPC is here, F3 Classic City (Inspector Q) this weekend.

Prayer requests – A few, (I can’t remember now) .

We might not have fought any murder bunnies today, but we sure killed it. The pace was set high, and the grind was constant. Going up Fury Jr is killer, especially trying to keep up with these guys.

IPC is great and all, but it seems some exercises get neglected during the month of September. Be sure to get a healthy dose of Fury every week. You won’t regret it……much.

Back to coloring for me,

Crayola

#getyourrepsin