F3 Greenwood

This feels like an hour long workout

YHC arrived early to find quite a few vehicles in the parking lot, then realized that it was Tuesday and those belonged to the running group that trains on the track each week.  Flipper and Refugee were there and ready to work.  Sunshine came jogging in a few minutes later as Pusher and Boo were both arriving.  Six is a good number for the work that was planned, it’s 0515, so lets get to work.

Conditions: 60’s and mostly clear

Disclaimer: Given at the 1 minute warning

WARMUP

Let’s mosey to the benches in front of the school.  Each exercise was done as a group for 30 seconds OYO with little rest in between.  3 rounds total.

  • Lunges
  • Merkins
  • Box Jumps
  • Burpees
  • Wall Sit

The THANG

Mosey to the real field, grab a coupon and meet in the corner of the end zone closest to the coupon pile.  Perform the called exercise OYO, plank for the six so we all stay together with the work but very little rest in between.

  • Run a lap around the practice field
  • 25 KB Swings
  • Run a lap around the practice field
  • 25 Burpees
  • Run a lap around the concession stand, up the concrete monster, down the stairs, and back to your coupon. (Audible: YHC quickly got bored with laps around the field)
  • 25 Thrusters
  • Run the stadium stairs and back to your coupon
  • 25 Merkins
  • 25 KB Swings
  • Run the lap around the concession stand/CM/stairs
  • 25 Burpees
  • Run stadium stairs
  • 25 Thrusters
  • 25 Merkins
  • Put up coupons and run back to the virtual flag

COT

Countorama
Nameorama
Announcements: 2.0 campout this weekend, Saturday workout at the Shipyard
Prayer Requests: Spud’s dad, Flipper’s dad traveling, Our country

BOM

NMS

  • About 30 minutes into the workout Refugee made the comment that “This feels like one of those hour long workouts”.  YHC appreciated that.
  • YHC did come close to a merlot on the second round of burpees.  Just let’s me know that I still have plenty of work to do before the Spartan.
  • It’s always a pleasure to Q a workout where everyone puts in max effort, even if they don’t like what’s called.  Burpees seemed to be a #crowdpleaser.  Great work men.

-Piddler