F3 Greenwood

7 PAX were present for the inaugural #REDFriday workout at The Shipyard and the inaugural Q for YHC. The least we could do to honor the victims, heroes and survivors of 09/11/2001 was to show up and put in a good morning’s work.

Disclaimer

There were no professionals present

Warmup

  • SSH, IC x9
  • Imperial Walkers, IC x11
  • Little Baby Arm Circles (front and back), IC x9
  • Merkins, IC x11

The Thang

  • 2001m run
  • 9 exercise, 11 rep, 20:01 (09/11/2001) AMRAP
  • 11 Merkins
  • 11 Thrusters
  • 11 Big Boy Sit Ups
  • 11 Jump Squats
  • 11 Curls
  • 11 Man Makers
  • 11 V-Ups
  • 11 Block Presses
  • 11 KB Swings

Due to lack of time, instead of an ending with another 2001m run, the PAX finished with either 9 or 11 hill runs.

Count-O-Rama

Name-O-Rama

Announcements

Convergence is happening October 3 at Genetic Center with opportunity to double down with Race the Helix 5K (also opportunities to volunteer if not wanting to run)

Last date for Mud Run registration is tomorrow, September 12, PAX need to step up and get another team finalized. Do it for Coffin.

Prayer Request/BoM

Prayers families and friends of 2977 people that were lost on 09/11/2001 and all that have served to help keep us safe and have the ability to participate in F3 Prayers for first responders (police, fire, EMT) as they serve to help keep us safe everyday

Moleskin

Thanks to the PAX that showed on short notice so that YHC didn’t have to complete a solo workout

Look out for announcement about #REDFriday being a regular event at The Shipyard

Thanks to Juggernaut for providing the workout plan for today

 

Posted for Sugar!