F3 Greenwood

Tour de Westside

In preparation for this Q, YHC wanted to get in some good exercise, but also keep the heart rates up.  YHC also wanted to help the PAX with the June challenge focusing on abs.  So, it was decided that a knock-off on an old Blu Q at Fury was exactly what was needed.  Here’s how it went:

 

Conditions: Probably around 71 degrees, with heavy air.   

 

Disclaimer – Given

 

Warm-up:

  • 5 Big Boy Sit-ups OYO
  • 5 Squats OYO
  • 10 Big Boy Sit-ups OYO
  • 10 Squats OYO
  • 15 Big Boy Sit-ups OYO
  • 15 Squats OYO
  • 20 Big Boy Sit-ups OYO
  • 20 Squats OYO
  • 25 Big Boy Sit-ups OYO
  • 25 Squats OYO

 

The Thang:

Tour de Westside

After warm-ups around the flag, we headed to the far parking lot on the other side of EHS (headed toward Cambridge).  We stopped there and did a set of 21-15-9

21 LBCs

15 Merkins

9 Burpees

We then ran to the small shopping center just up the street and repeated the same 21-15-9.  We continued all the way to Cambridge Hall (old Women’s Club) stopping on the way for several sets of 21-15-9.  After completing our 21-15-9 in front of Cambridge Hall, we made our way back to EHS along the same route, again with stops along the way.  We continued behind EHS with the final 21-15-9 at the bottom of the concrete monster.  When all was said and done, we ran about 2 miles and made 10 stops for sets of 21-15-9.

With still a little time left, we decided to do a set of 10 to 1, with Big Boy Sit-ups at the bottom of the monster, and Squats at the top.  I don’t think anyone got through it all, but we came close.

At the end of the day:

2 miles, 210 LBC’s, 150 Merkins, 90 Burpees, 120 squats, 120 BBSU’s.  Fun was had by all!

 

COUNT-A-ROMA: 12

NAME-A-ROMA

ANNOUNCEMENTS

  • Saturday’s workout is at Terrapin at 6
  • Lunch plans today will be announced on Twitter
  • Rabbit Chase 1 week from tomorrow
  • Blu’s B-day Q at RF this week
  • Blu’s B-day party Saturday night

 

PRAYER/REQUESTS:

  • Kobrachi & family during loss of family member
  • Various PAX with various things going on

 

NMS:

  • Good to see everyone pushing through this am.  The warmer it gets the tougher, especially with the heart rate up.
  • Kudos to several Pax who doubled-down this am.  We all know there would have been many more had Tsunami been held at Fury.

 

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