F3 Greenwood

This is How It’s Going to Be

The inspiration for this workout came from a WOD YHC saw during Thanksgiving week called the Thanksgiving sampler. YHC stumbled across it in preparation for this morning and modified it a little bit. YHC reached out to EncinoMan who is partially on the shelf and unable to run and asked if he would post if there was no running and once he said yes, YHC went with this workout.

Disclaimer was given.

Warm-Up

    Lunge walk to the coupon pile from the flag and let the mumblechatter commence with “What about a warm-up?” and “Oh, this is how it’s going to be.”
    Arm burner circuit once we reached the coupon pile. All exercises were 25 reps IC.

      LBAC
      LBAC Reverse
      Forward Claps
      OH Claps
      Moroccan Nightclubs

Now that both our legs and arms were warm, we were ready to go.

The Thang

    5 rounds of 5 pull-ups, 10 dips 15 Bonnie Blairs (hard way)
    Rifle Carry to woodline and do 50 flutters (hard way) with coupon in extended position and rifle carry back. Planks/abs to the 6.
    4 rounds of 8 manmakers, 15 KB swings.
    Bearcrawl to woodline and do 30 heels to heaven and crawlbear back. Plank/abs to the 6.
    Rifle carry coupon to pavilion. Or is it a gazebo? Either way, it’s a good distance from the pull-up bars there.
    3 rounds of 15 step-ups with the block and 15 leg raises to the coupon with the coupon in extended press position.
    Plank/abs to the 6.
    2 rounds of 20 thrusters and 30 big boy sit-ups.
    1 round of 50 burpees.

Recover was called and coupons were returned.

COT

    Announcements

      Christmas party – December 11th at 6:00 at Duggar’s house. Bring an appetizer and dessert (optional). Although YHC doesn’t know why desserts would be optional. And BYOB. Definitely family friendly, so bring your M and 2.0s.
      Dahmer family – collecting money for the Dahmer family for Christmas. Venmo Brut: Michael-Wieneke-1
      Collecting money for baristas at Starbucks
      Wreaths across America sometime between 12/15 and 12/17. Pacer will provide more information when it becomes available. They need help unloading the wreaths.
      Saturday’s workout is at Epicenter

    Prayer Requests

      Alpo and his recovery
      UJ and his recovery and continues to search for answers
      Dahmer family

    NMS

      The lunge walk to the coupon pile came to YHC on the drive to Fury. Thought it was a great way to get the body going. By no means does it compare to the time Alpo decided to lunge walk the entirety of Fury Road, but it was a good distance.
      The 50 burpee finish was a crowdpleaser.
      SouthernBelle questioned my sanity at some point during the workout and YHC might have to agree with him. Lifting my arms the rest of the day might be a little difficult.
      YHC shared Isaiah 7:14, “Therefore the Lord himself will give you a sign: The virgin will conceive and give birth to a son, and will call him Immanuel.” This prophesy was written centuries before Jesus was born. However, God fulfilled His promise to His people. A great reminder that God always fulfills His promises in His timing, not in ours. Our responsibility as Christ followers is to have faith in that and live a life showing others His love while we wait.

Until next time,

BenGay