F3 Greenwood

31 Pax (including 4 FNG’s) emerged from the #Fartsack to find YHC & CornStache lurking in the parking lot.  The Men of F3 Greenwood knew that they had a few visitors on hand this morning, and they more than welcomed the out-of-towners with full commitment to getting better while most of the others in this fine community were still in waking up.  The Pax obliged on this day and took all that CornStache &YHC dealt out while getting better on a humid morning in the #Gloom.

Conditions – 75 Degrees and humid (Perfect Burpee Weather)

The Thang:

Brief introduction of Three Amigos (CornStache, Catheter and YHC) and provision of Disclaimer

COP

SSH x 20 (IC)

Merkins x 15 (IC)

SSH x 20 (IC)

Hand Release Merkins x 15 (OYO)

High Knees x 20 (IC)

Wide Arm Merkins x 15 (IC)

High Knees x 20 (IC)

Knerkins x 15 (OYO)

Jungle Boi Squats x 20 (IC)

Burpees x 5 (OYO)

Jungle Boi Squats x 20 (IC)

Burpees x 5 (OYO)

Mosey to woods and grab block.  Mosey up the hill to baseball field and line up shoulder/shoulder on left field foul line.  CornStache on Q.

5 True Merkins (4 ct.) (Good Form – #AttentionToDetail) (IC) – Sprint 25 yards to Cone x 4

5 True Merkins (Single Count) (Good Form – #AttentionToDetail) (IC) – Sprint 25 yards to Cone x 1

Partner Work Circuit Work

Partner 1 performs AMRAP overhead press with block while Partner 2 performs bear crawls 50 yards. Flapjack

Partner 1 performs AMRAP tuck jumps while Partner 2 sprints 50 yards. Flapjack x 3

Partner 1 performs AMRAP dead lift with block while Partner 2 performs crab walk 50 yards. Flapjack.

Inchworm/Super Inchworm Combo for 50 yards

Ladder w/Merkins & Mountain Climbers

Perform 5 Merkins/20 Mountain Climbers – Sprint 25 yards

Perform 10 Merkins/15 Mountain Climbers – Sprint 25 yards

Perform 15 Merkins/10 Mountain Climbers – Sprint 25 yards

Perform 25 Merkins/5 Mountain Climbers – Sprint 25 yards

YHC on Q

Two Minutes of Mary 

Flutter Kicks x 20 (IC)

Chaser LBC’s x 20 (IC)

More Fun w/Cones

P1 will Broad Jump to each cone; perform 20 Big Boy Sit-ups at each cone; sprint back to P2 after 3rd set.  While P1 performs Broad Jump, P2 performs AMRAP bench press w/block.

 

 

 

 

 

COT

BOM – Catheter

Moleskin:

  • It was an honor and privilege to lead the PAX this AM at #Epicenter. From the 4 FNG’s, to the fantastic Name-O-Rama to the strange looks received by the PAX from those taking their Saturday morning walk, this AO has all you need to begin the process of destroying #SadClowns in the Greenwood area
  • Mumble Chatter was high during the beginning of the workout and slowed a bit during CornStache’s Merkin Clinic.
  • FNG’s – One FNG over 50 and two under 20.  Never too early or too late to take the fight to #SadClownSyndrome
  • Following the Q, 9 PAX came to Howard’s on Main for Q School.  From the discussion of #TheSolutionToTheProblem to performing #Merkins in the darkness of the back room of a restaurant (a first for YHC), the PAX soaked up Q School like a sponge and are armed to lock shields as powerful #MinivanCenturions

Aye!

McLovin