F3 Greenwood

Friday is upon us, and that means one thing, the PAX from F3Greenwood will give it their all at a pretty tough workout at Red Friday.  With the help from some out-of-towners, we were able to hit double digits with 10 PAX in attendance.  That was great news but threw a bit of a curve ball into my plans due to a perceived lack of space on the pull-up stations.  We quickly figured out a staggered method that worked to perfection and the original plan was on.  Here is what went down:

Chelsea – 30 Rounds EMOM (every minute on the minute)

5 Pull-Ups

10 Merkins

15 Squats

***for those counting at home, that’s a cumulative 150 pull-ups, 300 merkins, and 450 squats

 

Brenton – 3 Rounds for Time

100′ Bear Crawl

100′ Broad Jump

w/3 Burpees after every 5 Jumps

 

COT/BOM

  • It is interesting to throw Chelsea out there every once in a while, bc unlike most of our Red Friday workouts, it is not “for time”.  So no real results to officially report other than that several (maybe even most) completed the work without modification.
  • I even mentioned to Sugar during the work, that it was a real change of mindset to not have such a frantic pace during Red Friday.
  • I know Juggernaut completed with modification for the first time.  T-claps for that.
  • That said, I did surprise a few PAX by repeating Brenton after just completing it a few weeks back.  It is a quick workout, but one that definitely gets the heart pumping. Especially after completing Chelsea
  • Good to have a Charleston/Citadel contingent join us. Great job gentlemen and BabyBlu was ecstatic to have other El Cid folks in the house.
  •  Pacer wins the title this week for “name that tune”.  He was closer to the speaker so he had a slight advantage as the sounds waves reached him first.