F3 Greenwood

Gloves or no gloves?

As YHC rolled into the parking lot at 0505, there were a few pax already present and one nantan starting out on a run.  This was a bit of a surprise as twitter was eerily quiet last night.  But work was planned and it worked as well for a larger crowd as it would have for a smaller crowd.

Conditions: 74° and muggy

Disclaimer given at 0514

4 Corners – around the parking lot in front of the gym
-Corner 1 – 10 shoulder tap merkins
-Run toward the parking lot entrance
-Corner 2 – 1 set Hundreds
-Bear crawl to corner 3
-Corner 3 – 30 jungle boi squats
-Backpedal to the front of the gym
-Corner 4 – 20 burpees
-Bearcrawl to the start
-Rinse & repeat 3 times

11’s on CM
-1 BBSU at bottom
-10 Burpees at top
-Increasing BBSU’s by 1 and reducing burpees by 1 each trip

The nantan is back with 3 minutes left, so YHC asked him for an abbreviated Sugar ab-ripper
-30 second low plank
-20 flutter kicks – IC
-30 second low plank
-20 whirly boys – IC

Time’s up

COT

Countorama
Nameorama
Announcements: Blood&Guts training continues tomorrow at the Fountain for some hillwork, REDFriday tomorrow at the Epicenter, there are a couple of 5k races coming up over the next few weeks around Greenwood
Prayer Requests

BOM

NMS

-Good solid effort by all pax out there this morning.  Sweat was rolling and work was being done.
-As the disclaimer was about to be given, Duggar asked if gloves were needed.  YHC replied that it depended on how soft his hands were.  Duggar chose gloves and promptly set the pace with Beano throughout the workout.
-A lot of burpees were done this morning as YHC and a few others are getting ready to take on another Spartan race in November.  There’s still time to sign up if you’re interested.  There’s no better way to get ready for that than being out in the gloom every morning.
-If anyone completed all of the work (the rumor was that Duggar did) the rep count is below:

  • 30 Shoulder Tap Merkins (counting one side – so 60 total merkin movements)
  • 3 sets of Hundreds
  • 90 Jungle Boy Squats
  • 126 Burpees
  • Approx. 240 yards of Bearcrawls
  • 66 Big Boy Situps
  • 11 trips up and down the Concrete Monster

Great work men!  It’s always an honor to lead a sweatfest out in the gloom.

-Piddler