F3 Greenwood

Another Block Party at the Shipyard

YHC arrived early and expected a small crowd due to the BRR guys leaving later in the day.  I was pleasantly surprised to have 7 pax join me for a block party.

​Conditions: A cool 54°

Disclaimer: Given along with a warning that it was cool and we’d warm up fast, but there would be no warmup.

Let’s do this……mosey to grab a coupon, then mosey with the coupon to the circle at the flagpole in front of the school. (there’s your warmup)

Count off 1’s & 2’s and partner up

  • P1 farmer’s carry two blocks around circle. P2 burpees x 5 and then take over blocks from P1. Flapjack for 2 laps.
  • Repeato with big boy situps x10
  • Repeato with squatsx10

Recover​ and circle up with blocks for a little pyramid work

  • OH Presses x10
  • OH Presses x10, curls x20
  • OH Presses x10, curls x20, goblet squats x25 (#crowdpleaser)
  • OH Presses x10, curls x20, goblet squats x25, American hammers x30
  • OH Presses x10, curls x20, goblet squats x25
  • OH Presses x10, curls x20
  • OH Presses x10

Recover​

Bears & Blocks (another #crowdpleaser) – Get on all fours (like you are doing a bear crawl) with your Cinder Block on the ground between your feet. Reach between your legs and pull the Block across the ground past your head. Bear crawl forward until the Block is between your feet again, repeato until you reach the destination.
  • Bear&block to the light pole
  • 10 Chest presses
  • Bear&block back to start
  • 10 Bentover rows
  • Bear&block to the light pole
  • 20 Chest presses

Recover

Time’s almost up, let’s mosey to put up the coupons…..the long way around the school.

Wait, there’s the wall…….Wall sit while performing 20 OH presses.  Now let’s mosey to put up the coupons.

COT

Count-o-rama: 8
Name-o-rama
Announcements: 2nd F lunch to send off BRR pax at the Millhouse at 1130, Saturday’s workout is at the Epicenter with Pusher on the Q, Rabbit Chase on 9/27 – get your times to Judge Judy
Prayer Requests: BRR participants, Unplugged’s surgery went well, those in Hurricane Irma’s path

NMS

  • Solid effort put in by all this morning.  No one could let up because everyone was giving max effort.
  • T-Rav did not seem to be very excited about the bears&blocks, so YHC called for one extra trip to the lightpole that wasn’t planned.  We’re all better for it though.
  • Speaking of bears&blocks – The asphalt was rough on those of us without gloves.  May have to try that on grass next time.
  • YHC just started calling out exercises during the pyramid phase and didn’t let the pax know it was pyramid work until we were on the way back down the pyramid after 3rd set of goblet squats.  Pusher later said he was ready to hurt me if I had called for another 25 goblet squats.
  • Many of the workouts YHC has Q’ed lately have been of the AMRAP variety, so it was fun to get back to a format where we performed a lot of different types of exercises.
  • It’s always a pleasure to lead the pax and I always look forward to the next opportunity.

-Piddler