F3 Greenwood

7 pax plus 1 FNG descended (very close to go time) on the frosty tundra of the Shipyard. Winter’s last stand sent temps into the 30’s after a week and a half of t shirt weather. Seemed like the pax of #TheWood chose their warm cozy #Fartsacks over the #gloom at least at the Shipyard! Spring practice is in full swing for all the area colleges, so YHC had an idea to use everybody’s favorite, the 40 yard dash and put an F3 twist on it. Let’s do this guys!

Disclaimer

COP

SSHx20IC

MERKINSX10IC

Imperialwalkersx20ic

Merkinsx9IC

FlutterKicksx20IC

Merkinsx8IC

MountainClimbersx15IC

Merkinsx7IC

Copperhead Squatsx10IC

Merkinsx6IC

LBAC’sx15front/15backIC

Merkinsx5IC

LBC’sx20IC

Merkinsx4IC

SSHx10IC

Merkinsx3IC

Alternate heel touchx20IC

Merkinsx2IC

Plank

Merkinx1(slowIC)

The Main Thang

40×40’s Start at the goal line, cones are set 10, 20, 30, 40 yard line. 10 reps of each exercise at each cone, sprint back to goal line. Total 160 reps/set

Set 1: Burpees, KettleBellSwings, JungleBoiSquats, Merkins

 

Set 2: Curls, Tricep Ext, OverHead Press, BentOver Rows.

 

Set 3: Flutter, V-Ups, Side Cruches, LBC’s (Bear Crawl to from cone to cone, sprint back to goal).

COT

Countorama, Namerama, Prayer (terrorist attacks, Pro Tem, Pusher’s 2.0’s(Teenagers-help them to make wise choices and do the right thing),

Announcements…..discussed during COT. New approach…read your Newsletter! Juggernaut puts a lot of time into it…..read it!

Naked Mole Skin

7 pax posted today……pretty sure this is an all time low for the Shipyard esp. considering weather was cool but dry. A dubious honor I will carry as the Q! The band of brothers that showed gave their all and pushed each other to #getbetter at Spring Practice. Maybe everybody else went all Allen Iverson and did not think they needed practice!

Boy George mentioned during the XL COP that this was the longest he had gone at a Boot camp with out #mumblechatter. Maybe a few of our Mumblechatterers were missing or maybe it was a #beatdown….who knows.

Pusher said he hated me during the 40×40’s. I took this as a tip of the cap that it was a good workout but then Roundup and Pusher started talking about their gloves and they chose the wrong ones for the gloom. It was definitely cold and the bear crawls in the frost had the hands burning/numb like it was snowing again…..

We welcomed Flipper (Asa Stallworth) to the pax. Flipper is 18 y.o. and heading to swim in college. He wants to work on some different aspects of his fitness to help supplement his super fast swimming. Hope we can help! The best way to beat the soreness is to do it again….the tip is free like the workout!

That’s all I got  today…..as always an honor to post in the #gloom with you guys. Thanks for making me better and getting my day started off right. Hopefully, we helped each other…Aye!