F3 Greenwood

Gettin’ a little StairCrazy in The WOOD!

Out of the Gloom arose 30 strong men of Greenwood to take on a new sort of challenge in #TheWOOD offered by the Q team of Lite-Brite and Papa Smurf. The tweets were creative and plentiful leading up to the anticipated workout which built the enthusiasm for sure. Rumors that the local paper would be there snapping pictures of this new F3 group also added to the excitement.

After Lite-Brite offered the disclaimer, Papa Smurf (in his VQ, sporting a smurfy blue and red getup) warmed everyone up in the Circle of Pain and called out some of the most prolific tweeters from the night before to demonstrate some of the exercises as punishment.

Exploring new areas of the #Epicenter, the PAX then took a run to Legion Field where the stadium stairs awaited for new and exciting exercises. The change in equipment and scenery seemed to be enjoyed by most everyone. Papa Smurf Brought it back home to the Shovel Flag for some minutes with beloved Mary.

CoP

  • Side Straddle Hop x 25 IC
  • Slow Burpees (as demonstrated by #Incognitians Meatloaf and Unplugged) x 15 OYO
  • Arm Circles – Forward x 25 IC
  • Arm Circles – Backward x 25 IC
  • Overhead Claps x 25 IC
  • Slow Squats x 15 IC
  • mosey to Legion Field
  • Werkins x 10 OYO
  • Merkins x 10 OYO
  • Derkins x 10 OYO
  • Smurf Jacks x 25 IC

The Thang –

Count off 1’s (with Lite-Brite) and 2’s (with Papa Smurf)

  • Round 1 – Two Step (both feet touch each step) up the inside Staircase leading with right foot, run to outside staircase, high knees down to start. Repeat circuit with left leg leading first.
  • Round 2 – Single Step Up (one foot touches each step), high knees back down.
  • Round 3 – Stride Up (run up covering two steps with every stride), high knees back down.
  • Round 4 – Bunny Hop Up (two feet together landing on every step), high knees back down
  • Round 5 – Squat Jump Up (covering two steps each jump), high knees back down.

Move to middle of Stadium for bench exercises. Two exercises per round, 1 minute each (1’s started at top benches, 2’s at bottom set. After 1 minute, 1’s and 2’s switched for second minute.

  • Round 1 – Step-Ups with knee punch / Decline Merkins
  • Round 2 – Rocky Balboas / Bench Dips

Spread out on stairs for Calf Raises x 50

Up against the wall for Wall Sit x 1 minute

Mosey back to Shovel Flag for 6MOM

  • Flutter Kicks (until everyone got back led by Boy George)
  • LBCs x 25 IC
  • Dead Cochroaches x 25 IC
  • Merkins x 15 IC

Countoramma/ Namorama – Welcome FNG John Psomas (Blue Ribbon)

Announcements – Saturday, July 18 is Q School during Coffeeteria, F3 App available now, Murph Fridays starting 5:30 this week.

Prayer Requests – Catfish’s Uncle passed yesterday, Juggernaut’s son goes back to wound clinic to hopefully get cast on.

Devotion (Papa Smurf) – Story in Luke 10 about Mary, Martha and Jesus. Focus on the one thing that really matters as Mary did when she had her heart set on serving Jesus. Start our days getting our hearts and eyes focused on him and having every decision we make and everything we do for him.

Prayer #BOM (Papa Smurf)