F3 Greenwood

Old School

After a quick poll, it was determined that several Pax wanted a good mix of strength training and cardio.  At one of the last Tsunami workouts, YHC used the Maupin and it was a big hit.  So YHC decided to go down that path.

 

Conditions: A nice cool 38 degrees, but mostly clear.  

 

Disclaimer – Given

 

Warm-ups:

  • 5 Burpees OYO
  • 25 LBC’s OYO
  • 10 Burpees OYO
  • 25 Monkey humpers OYO
  • 15 Burpees OYO

 

The Thang:

Maupin

 

  • 800m Run (2 laps around track)
  • 49 Merkins
  • 49 Big Boy Sit-ups
  • 49 Squats
  • 4 RFT

 

Anyone finishing early repeat the warm-up till time is called.

 

COUNT-A-ROMA: 12

NAME-A-ROMA

ANNOUNCEMENTS

  • Thursday’s workout (T-Day) is at the Ship and is the only BC open.
  • Saturday’s workout is at Fury.
  • Thanksgiving Race to be Thankful in Gatewood on Thursday.
  • F3 sponsored 5k set for 12/2 at the Goat Track.
  • Christmas Party set for 12/15.
  • Lunch today at Jersey Mike’s 11:45.

 

PRAYER/REQUESTS:

  • Blu’s daughter (tough upcoming week)
  • YHC’s Parents

 

NMS:

  • YHC did a few Burpees during warm-ups, so Juggs was referenced again.  If only Juggs would post to a non-RF BC 🙂
  • Lots of people working hard to get better and stronger.
  • Pusher laughed at the term old school when describing the exercises.  Pusher – merkins, sit-up’s and squats are old school.

 

As always, YHC was honored to lead such a wonderful group of men.  Until next time, Bean is out!