F3 Greenwood

Thumbs Up Radio with a side of Merlot

It was good to be back in the gloom after a week off.  Due to the on again, off again troubles with my back, I decided to lay low on the recruiting trail in the event I wasn’t going to make it.  Thankfully, I woke up feeling great and headed to Fury with my speaker in tow.  I have been subjecting the PAX to a lot of Jambands lately so we took a different approach.  I actually turned the Grateful Dead to the Pandora station “classic rock radio”.  I hate the Eagles (the band), I mean despise them.  That said, I always had a special place for the Don Henley song “Boys of Summer” due to the Grateful Dead reference in the lyrics.  So when it was the first song to play, I was thinking ok, this can work.  Then it happened.  “I’m walking on Sunshine” was the next song to play.  Who can possibly do pullups with that crap playing?  I stopped and quickly switched to “thumbs Up” radio, which is a Pandora station of songs that I have previously marked as enjoying while listening to Pandora.  We got some Widespread, Phish, obscure stuff that I couldn’t even name and most importantly, some Milli Vanilli.   It was a good time.  The work went like this:

 

Warm up

Two Rounds of:

30 Burpees

30 Pullups

30 Big Boy Situps

 

Early finishers knocked out 30 dips and 30 curls

(How about that for a warmup?)

 

The Thang

 

Mosey to Dog park gazebo

25 Box Jumps (proper extension at top)

25 Merkins

50 calf Raises

 

Mosey to Corner of Laurel and Fury Road

25 Jungle Boi Squats

25 Merkins

50 Calf Raises

 

Mosey to Dentist Office (We passed Snake Eyes on a training run somewhere on Laurel)

26 Lunge Steps

25 Merkins

50 Calf Raises

(I believe this is where we had a merlot incident)

 

Mosey to CPW Plant

25 Air Squats

25 Merkins

25 Mountain Climbers

 

Mosey to Bottom of Fury Road

(Here is where we ran into juggernaut putting in some hill work and he joined us for a set)

25 Air Squats

25 Merkins

50 Calf Raises

 

Mosey to Pull Up Bars

30 second pull up bar hang

30 Big Boi Situps

30 second pull up bar hang

 

Time was called.

 

COT/BOM

 

  • Abbreviated COT/BOM due to rancid trash truck fly by.
  • Good work by all.
  • Tootsie really stepping up his game.  Ready to see him take on that Beast.
  • Evidently, my calves need work bc they cramp like crazy during those Spartan races.  So you will see calf raises in my Qs going forward.  By the way, it’s hard to balance doing those dang things.