F3 Greenwood

Tick Tock and you don’t stop

10 guys got up and started their day at Fury.  I promised a different workout than what I generally deliver and I think it went over well.

I like to read other backblasts from what are considered the toughest AOs in “the nation” and then adapt into my plan at Fury.  After all, Fury is the most badass AO of the lot.  That said, I stumbled on a couple of workouts that I liked and picked and choosed a few segments from each and combined into today’s workout.

 

It went like this.

 

Warm-up

(all continuous with no stopping in between)

  • 25 curls
  • 25 calf raises
  • 25 overhead press
  • 25 calf raises
  • 25 curl press
  • 25 goblet squats
  • 25 Chest press
  • 25 thrusters
  • 25 calf raises
  • 20 lunges (10 each leg)
  • 25 flutter kicks  (2 ct)
  • 25 Russian twists (2 ct)
  • 25 flutter kicks
  • 25 Russian twists
  • 25 flutter kicks
  • 50 calf raises

The Work

420 Pull-ups Cumulative (Battle claims 402 is the record)

Three guys on pull-ups for max effort. Remainder of PAX perform BBSU. Keep rotating until we get to 420 total pull-ups.  We were going to beat this “record” no matter how many folks showed up.  Glad we had 10 guys to spread the work.  (On average each guy completed 42 pull-ups)

 

Grab blocks and Mosey to bottom of slide at dog park

 

 

Clock Workout around pond (Counter Clockwise starting at 6:00)

Round 1 (leave blocks)

3 o’clock  – 20 squats

12 o’clock – 20 squats, 30 monkey humpers

9 o’clock – 20 squats, 30 monkey humpers, 40 mountain climbers

6 o’clock – 20 squats, 30 monkey humpers, 40 mountain climbers, 50 lunges

 

Round 2: (carry blocks)

3 o’clock – 20 overhead press

12 o’clock– 20 overhead press, 30 curls

9 o’clock – 20 overhead press, 30 curls, 40 triceps extensions

6 o’clock– 20 overhead press, 30 curls, 40 triceps extensions, 50 Chest presses

 

Recover

 

Blocks not allowed on shoulder.  Mosey with block back to Pullup Bars via dog park slide hill.  Rifle Carry blocks up hill once you cross the street.

 

Circle

 

  • Solid effort by all today
  • Welcome back Juggs – good to have you back and good work
  • Southern Belle and Piddler with awesome performances.  Great to see you guys at Fury.
  • Unfortunately we didn’t get to round 3 on the clock work.  Had a mean Ab session planned.
  • That really short pull-up bar is essentially useless, even for short folks like me.
  • We audibled to the “no shoulder” allowed block carry to ensure proper muscle fatigue.  This will help simulate Spartan conditions.  Thanks to Sugar for the idea.
  • Duggar with a bevy of prepositional phrases to close us out in a prayer for the ages.
  • The 30 monkey humpers and 40 tricep extensions seemed to be the toughest segments for me.