9 pax descended on the Shipyard on a crisp, cool cloud free morning. After attending F3 Greenwood’s new AO on Tuesday, YHC was all fired up to carry over some of that Fury to the Ship. The plan was daunting and would bring in something resembling Dora but also some good times on the “Concrete Monster”. The pax chatted it up a little in the parking lot but little did they know #mumblechatter would soon be coming to an end………
Disclaimer
COP
SSHx30IC
ImperialWalkersx20IC
Merkinsx15IC (Pax got a free one today as YHC was feeling so good we went for 16)
LBAC’s (15 front/15 back)IC
Mountain Climbersx20IC
Merkinsx10IC
SSHx20IC
The Main Thang
Not really sure if Dora was modified or enhanced but she was furious and we all suffered for it…….
Pax grab a coupon and mosey to bottom of the concrete monster. No partner work today for Dora.
Round one: Pax complete 50 Burpees, 100 Triceps ext, 150 Bent-over rows….wait there is more! After each 25 reps Bearcrawl to top of Concrete monster and run/jog back to bottom. Repeato until finish 1/2 Dora.
Well, bear crawls are brutal and they were eating in to the clock, so YHC modified to every 50 during the Bent-over rows.
YHC called time to get pax on to the next round.
Mosey to the sideline of the football field
Round two: Pax complete 50 Kettle Bell Swings, 100 Merkins, 150 Curls Modified to 100 Curls due to time. Pax ran from one side of field to the other every 25 reps. Repeato until time is called.
COT
Countorama, Namerama, Prayer (Prayer requests: Mac&Cheese’s Grandfather, Chef Raquan’s Brother)
YHC had a short devotion…….We live in a tough world were everything seems dark and gloomy. Every time we turn on the TV there is another bombing or shooting or negativity. Life is hard, we carry a lot of burdens. We can look to God and to scripture for peace and comfort. Phillipians 4 vs. 4-9 4 Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. and the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable-if anything is excellent or praiseworthy-think about such things. Whatever you have learned or received or heard from me, or seen in me-put it into practice. And the God of peace will be with you.
Announcements: The Assault, Relay for Life, Convergence this week at Epicenter 6:30(Shipyard closed) Mudruns in April
Naked mole skin
Wow! Dora brought it today! A little modified Dora and a lot of the Concrete Beast made for a little Flossy Fury at the Shipyard. Baby Blu was screaming early on the phrase “It sure looked good on paper”……he followed that up later that he liked the workout until we got to the Burpees!
No doubt the “Hill” was brutal but the pax pushed through and didn’t quit! #tclaps
YHC modified considerably the workout on paper due to time. We missed out on another 150 reps and I even had MOM planned. Hmmm……maybe we see this again on a Saturday!
Props to Plunger for pacing the pax during the first round! #Respect
Props to False Start for leading the 2nd Round!
But honestly props to everybody at the Shipyard today. The pax all pushed their limits today and hopefully got better physically and spiritually. I can’t say enough about what this group means to me. You guys push me to get better in so many ways. I definitely appreciate the brotherhood that F3 Greenwood has come to be for me and hopefully others. Honored to be a part of it! Aye!