F3 Greenwood

But wait, there’s still more fun to be had!

5 pax posted to a frigid AO to honor Senior Airman Bradley Smith.

This is the workout that was administered on my first RED Friday, which just so happened to be my first F3 workout period.  Since this was my RED Friday VQ, I decided to break it out again to see how much YHC has improved.

The Warm Up

SSH x20 (That’s right, there was a warm up at RED Friday)

The THANG

  • Sprint 100m
  • 10 Pull Ups
  • Sprint 100m
  • 10 Burpees
  • 30 second rest

10 Rds. for time

Juggernaut     27:10

MeterMaid      27:52

Sour               27:56

Alpo               28:10

Senator          28:58

During the last set of Burpees when all the pax were feeling accomplished and relieved, YHC growls out, ” Don’t mail it in yet boys, there’s still more fun to be had!”  So in what was anticipated as a potentially quick HeroWOD, an audible was called to do lunges down to the next lit light pole.  A debate ensued…..

“Which light pole?”

“The one down there next to, well just past the flag.”

“There isn’t one at the flag.  Are you talking about the wooden light pole with nothing on it, or the metal light pole way down there?”

“The one lit up, next to the other one that’s also lit.   You know the ones past the flag, but not way way past the flag.  There’s a light over the flag, that I don’t see, but not it either.”

“There’s not a light over the flag.  So you must be talking about the one on the wooden pole that’s lit up.  But I don’t see another light next to it?”

“Let’s just start going and I’ll holler when we get there.”

  • lunges OYO to the light pole (approx. 250m)

“Hey, there is a light on the flag, wow I didn’t see it.”

COT

Announcements:  The standard spiel:

F3 is 5, The Assault, Whetstone, Connie Maxwell Mud Run, USMC Mud Run, Relay 4 Life, F3 2.0 Campout

Countarama, Namearama

Prayer Requests:  Jugs M, Mac&Cheez’s Grandpa, All the pax families with cancer, Unspoken

Naked Moleskin

  • Welcome to RED Friday Senator.  Now you know that it’s not much different than other boot camps sans the intensity.

In case you’re wondering, I dropped 3:15 off of my time, and I know my form has improved tremendously.  I”m living proof that F3 can and does work!  RED Friday is currently the only workout for Joggers, #NotaRunner,  that records times in an effort to recognize individual improvement.  If you haven’t posted, I highly recommend it.  You will push your limits in all facets of physicality.  The four motivated souls that posted this morning allowed me to challenge them in ways that aren’t friendly in real time.  I thank them for their efforts and for pushing me to get better.

 

JKS – Alpo