F3 Greenwood

2.0 Birthday Tribute and Usual Shipyard AMRAP

19 MEN Atomic Elbowed the #fartsack, took the #redpill and made it to the #Shipyard for a 2.0 Birthday Tribute and the Usual Shipyard AMRAP. All 3 of YHC’s boys have had their birthday in the last 2 weeks and wanted to Q a workout in their honor.  YHC ‘s twin boys turned 10 and YHC youngest son turned 7.  So all exercise reps and AMRAP will be 10 or 7 or a multiple/combination of 10 and 7.  All of YHC Q’s thus far have distributed the pain to all parts of the body and this one was no different.  YHC had prepared a Q but upon arrival and tour of the AO determined the layout would not work well for the AO this day so had to adapt before wheels up at 6:00am.  Good this YHC has been arriving at the AO’s lately 30 minutes early to get warmed up.  This allowed YHC time to revise the plan.

  • Disclaimer and hope you warmed up because we are getting straight to work!
  • Mosey to Practice Field and everybody get a block and circle up for COP

Mumblechatter began early as Judge Judy noted YHC loves these slaughter starts.  Always great having PAX like Judge Judy and Juggernaut leading the mumblechatter.  YHC took this opportunity to share some Q school info with the PAX.  We discussed cadence, being adaptable, different exercises have difference cadence.  Mumblechatter increased as Uncle Jesse was late and then unknown PAX to YHC was even later.  Uncle Jesse has triplets and uses them as an excuse often.  Unknown PAX was asked if he had triplets also as his excuse.  They were late but still put in work..

COP

  • 10 Windmill  IC
  • 14 Flutter Kicks IC (gonna get wet now’s as good a time as any to dive in the puddle)
  • 17 LBAC & Overhead Claps IC Both Directions no dropping in between
  • 10 Imperial Walkers IC
  • 21 Side Crunches IC
  • 3 Thruster OYO
  • 10 Overhead Press OYO
  • 27 Curls OYO
  • 3 Manmakers OYO
  • 27 Chest Press OYO
  • 3 KB Swings
  • 7 Triceps Press
  • 3 Side Bends
  • 20 Back Rows

Get in groups of 3.

The 3 Relay AMRAP Thang

First Relay: 10 Min AMRAP

  • PAX 1 in one corner of doing 10 KB Swings, 7 Side Bends, 10 Triceps Press
  • PAX 2 Bear Crawl to the goal post and Run around outside of field to the opposite corner
  • PAX 3 in opposite corner doing 17 Overhead Press, 17 Back Rows, 7 Thrusters

YHC Soon realized he should have made a Wenkie for all the PAX as mumblechatter erupted abound what exercises and how many reps and where.  YHC laid it out and said lets get to work.  Someone is always in the middle running.  As YHC got into the run he realized he was the odd out and would not have a block to work with at the opposite corner so had to do a u-turn and grab a block.  When we recover grab your block and mosey to the sideline.  Side Crunches for the 6.  Rep report at the end.

Second Relay: 10 Min AMRAP

  • PAX 1 on one sideline doing 7 Manmakers, 17 Curls
  • PAX 2 Karaoke across field
  • PAX 3 on opposite sideline doing AMRAP Chest Press (Crowd Pleaser)

Someone is always in the middle running.  YHC had to once again grab a block as he karaoke across field.  When finished leave your block and head to goal post.

Third Relay: 10 Min AMRAP

  • PAX 1 at goal line doing AMRAP Side Crunches
  • PAX 2 Running backwards to cone and backwards to goal line
  • PAX 3 at cone doing AMRAP Flutter Kicks

Someone is always in the middle running.  When we recover grab your block and mosey to original COP.

PAX thought we would just shut it down with only 7 minutes left but YHC planned an hour and he was going to use every second of the time.

Circle up for Closing Smoke Out 7 Min AMARP

  • 1 minute AMRAP Overhead Press
  • 1 minute AMRAP Flutter Kicks
  • 1 minute AMRAP Curls
  • 1 minute AMRAP Side Crunches
  • 1 minute AMRAP Block Press
  • 1 minute AMRAP Dying Cockroaches
  • 1 minute AMRAP Al Gore Burpees (YHC Favorite and always in my Q’s and others workouts if they ask someone to lead something)

 

YHC congratulated the PAX on a job well done in putting in the work in the #gloom.  We all #gotbetter today.

Meatloaf lead the Countorama and Nameorama

    • Announcements: Convergence, Emerald CC Help, Mudrun
  • Prayer/Praise Request/Reports: Several praise reports mentioned, Papa Smurf is injured but able to play golf YHC and others curious about this…

BOM

  • Meatloaf closed with prayer.

8 PAX made the 2 mile jog to Howard’s for coffeeteria after the #beatdown.  It was a slow mosey for YHC as the mileage been put on this week.

As always it was YHC’s pleasure to lead the PAX and look forward to my next opportunity to Q at any AO.  #TClaps and great work to MEN!!!