F3 Greenwood

Must have been pre-school… because it started with a nap

[youtube https://www.youtube.com/watch?v=Wm15rvkifPc&w=560&h=315]

For the record: YHC had no clue he was going to be writing this backblast prior to the work starting. Times, numbers,and exercises may or may not have actually happened.

With that disclaimer out of the way…

When the Q tweets out the night before

You know it’s going to be a beast of a work out. So you put on your big boy pants, take the DRP, and post at the Shipyard in anticipation of a real snotwoggler.

The PAX posted but the Q was nowhere to be seen.

So instead we did this…
Wait around to see if the Q shows.
5:15am no Q.
Mosey to the practice field and circle up.
Pusher gives the Disclaimer and leads the warmup.


WARMUP (all in Cadence)
SSH
GRASS CUTTER
IMPERIAL WALKERS
MIRNING GLORY
LBAC
SQUATS

The Thang
GRAB A Coupon and mosey two they fake field.
Circle up.
Overhead presses in cadence.
Curls in cadence.
Overhead presses in cadence.
Curls in cadence.

Round 1 – Pusher
10 minute AMRAP
Run to the opposite Goal Line and do 20 Merkens
Run back to the Goal Line and do 20 reverse crunches.
Repeat until time is called.

Round 2 – Mr. Bean
10 minute AMRAP
Run to the opposite Goal Line and do 20 LBC.
Run back to the Goal Line and do 20 overhead presses.
Repeat until time is called.

Round 3 – Shaggy
10 minute AMRAP
Partner up.
Partner one stays at the goal line and does plank jacks
Partner two farmer carries both coupons to the 25 yard line, does 15 dips, and then farmer carries the coupons back to the goal line.
Swap out with partner and repeat until time is called.

Replace coupons and circle up.

Count:
13

Name
NO FNGs this morning

Prayer Requests:
There were some.
God knows the need.
The PAX that were there know how to pray.

Announcements:
Habitat for Humanity tomorrow 8-12
Turkey Trot
Read Newsletter

Devotional:
Psalm 62 – Read it

Seacrest OUT!