F3 Greenwood

F3 Columbia comes to Fury

6 pax, most of whom had run a 10K the previous night, some of whom who were at there 2nd workout of the day and one who had run 3+ miles to get there, posted to Fury for a guest Q from F3 Columbia.  The weather was perfect, the air was crisp and the pax were ready to get at it.

Conditions: 50s, clear, perfect.

The Thang: YHC isn’t much for warmups, but he did oblige and started out with 20 SSH in cadence.  Then it was off to work….. brick work.  Each group of exercises were first done in cadence (usually for 10), then were cycled back through for 30 AMRAP.

Start with Shoulders:

  • Squat with overhead press
  • Dead lift with upright row
  • lunge with side lateral raise
  • Dead lift with upright row (#crowdpleaser)
  • quick feet while holding arms to the side.

On to Biceps:

  • Sumo squat with single arm curl
  • Same (other arm)
  • Dead lift with hammer curl
  • half arm curls

Back:

  • Lunge hold with row (one arm)
  • Same (other arm)
  • Rows from merkin position
  • Burpees

Chest:

  • Merkins
  • Chest press with low half V up.
  • Elbow extensions with Freddie Mercury
  • Freddie Mercury

Now that every one was primed, we got to some work that was a little more cardiovascularly challenging.

The spoke is a workout where you have one cone in the middle and cones at four corners.  Start from the middle with an exercise (the main exercise) then run to the first cone and do another exercise, then back to the middle for the main exercise, then to the next cone….. etc.

Here’s how it went down on round one:

  • Main exercise: 10 burpees
  • Cone 1: 25 merkins
  • Cone 2: 25 jump squats
  • Cone 3: 25 Russian Twists
  • Cone 4: 25 merkins

round two:

  • Main exercise: 5 burpees
  • Cone 1: 10 Squats
  • Cone 2: 10 jump lunges
  • Cone 3: 10 big boy sit-ups
  • Cone 4: 10 merkins

At this point the workout was ~45 minutes in and all (including YHC) were feeling pretty smoked.  So, YHC decided to have some fun.  The pax moseyed over to the pond where there happened to be a short but viciously steep hill.

  • Bear crawl up the hill feet first (#crowdpleaser)
  • Crab walk up the hill feet first (#crowdpleaser), or lunge walk x2.

Mosey around the lake with 3 stops of 5 merkins in cadence.

Jailbreak back to the shovel flag.  10 merkins in cadence.

COT and BOM by YHC.

  • This workout was a lot of fun, and I appreciate the pax of F3 Greenwood letting YHC lead them for a day.  There’s something fun about leading a group that doesn’t really know you.  It’s a good chance to try out some new stuff.
  • YHC was part of a Q school last year at Greenwood.  Man has this group grown.  Both in size and fitness level.  Well done and #Tclaps to Juggernaut for leading the charge, keep it up!
  • Meter-maid was a beast on the Bear crawls and Crab walks!