F3 Greenwood

The Best of Bean – Take 2

Back in July, YHC put together a workout to celebrate his 3rd anniversary of being a member of F3.  It was held at the Epicenter since that’s where it all began.  Unfortunately, not the best crowd showed up that day, but we had fun anyway.  With another Q on tap, YHC thought, why not do it again, this time at the Ship, and those who missed it could join in the celebration.  So that’s what we did, with a much better crowd this time.

14 Pax posted and put in some work.  And here’s how it went:

 

Conditions: Around 71 degrees and muggy

 

Disclaimer – Completely forgotten until mid-way through the workout!

 

Warm-ups:

  • 5 Big Boy Sit-ups OYO
  • 5 Squats OYO
  • 5 Burpees
  • 10 Big Boy Sit-ups OYO
  • 10 Squats OYO
  • 10 Burpees
  • 15 Big Boy Sit-ups OYO
  • 15 Squats OYO
  • 15 Burpees
  • 20 Big Boy Sit-ups OYO
  • 20 Squats OYO
  • 20 Monkey-humpers (although Duggar had already started his 20 Burpees)

 

The Thang:

Grab coupons, and at the insistence of Duggar, come back top to the dry cement to complete the work.

AMRAP 1 (stationary)

  • 100 merkins
  • 100 Big Boy Sit-ups
  • 100 Squats
  • 25 Burpees

(performed in order)

 

AMRAP 2 (stationary)

  • 100 bench presses
  • 100 OH Presses
  • 100 Curls
  • 25 burpees

(performed in order, but unfortunately time was called before all were finished)

Return coupons and mosey to the bottom of the Concrete Monster.

 

 WRAP-UP

  • 5 burpees at bottom of monster
  • Bear crawl to top of monster
  • 25 LBC’s at top, mosey back to bottom
  • Rinse and repeat till time called

 

COUNT-A-ROMA: 14

NAME-A-ROMA

ANNOUNCEMENTS

  • Q needed for Fury Thursday
  • Saturday at Terrapin, also need a Q
  • Look at the Q sheet and sign up – LOTS of open spots!

PRAYER/REQUESTS:

  • It’s 9/11 – remember the sacrifices made and lives lost
  • Hurricane Florence and those in it’s path
  • Unspoken

 

NMS:

  • Kudos to Blu for specifically selecting a 36 lb. coupon
  • Kudos to Pusher for getting up at 3 to walk Georgia and plan the next Tsunami
  • Special welcome to a few Fury guys as well as runners
  • It was good to see a good crowd this morning, certainly made for better mumble chatter
  • Lots of hard work put in this morning.  Great crowd and we all had fun getting better!

 

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