F3 Greenwood

Up and Down the #Shipyard Field

  • 13 Faithful PAX (1 FNG) were welcomed to a clear, cool, dew-filled morning at the #Shipyard.  YHC was eager to get the blood flowing and hopeful his Q would be a wise investment of their early morning time out of the #Fartsack.  PAX were not disappointed, as they covered every square inch of the Shipyard ballfield with exercises including a good mix of cardio, flexibility/stretching, and strength training.  Confident everyone experienced some raised heartrate and hopeful all got better/stronger as a result.

Conditions

  • 65 degrees, clear and cool….perfect morning

Disclaimer

  • Mosey to football field-PAX asked to partner up with someone they don’t know and share Hospital Name, F3 Name, and Occupation with each other. 
  • Line up at endzone of football field. PAX reminded to focus on proper form over quantity/speed.

Warm Up

  • Walking Lunges x 10 out/back to starting spot
  • SSH x 20 IC
  • Front Kick Alternate Toe Touch x 20 IC
  • Squat with Knee Lift and Twist x 20 IC
  • Windmill x 20 IC

The THANG  Start at End line of football field, running from end to end.  Each time PAXs reached an endzone, YHC invited “New” PAX to come out front and lead exercise of their choice (great job by ALL)

  • Butt Kicks-50yds
  • Booyah Merkins x 20 IC at Midfield
  • High Knees-50yds
  • PAX Choice in End Zone:  20 LBCs x 20 IC (Snow Bunny)
  • Sideways Running-50yds
  • Freddie Mercurys x 20 IC at Midfield
  • Sideways Running (face opposite direction)-50yds
  • PAX Choice in End Zone: Up/Downs x 10 (Pusher)
  • Carioca/Sideways Cross Overs-50 yds
  • Imperial Walkers x 20 IC at Midfield
  • Forward (25yds)/Backward (25yds) Lunge Walk-50 yds
  • PAX Choice in End Zone:  Russian Twists x 20 IC (Blue Ball)
  • 100 yd Dash
  • PAX Choice in End Zone:  Mountain Climbers x 20 (Weezle)

 Start at End line of football field, stopping every 10 yards (Yardage=Number Reps)

  • 10-Russian Twists IC
  • 20-Mountain Climbers IC
  • 30-Overhead Claps IC
  • 40-LBC’s IC
  • 50-Squats
  • 40-LBAC’s IC (20 forward/20 backward)
  • 30-Flutter Kicks IC
  • 20-Plank Jacks IC
  • 10-Jump Over/Crawl Through (5 each)
  • PAX Choice in End Zone:  Jump Jack Burpee Flash (20/10) (Sugar)
  • 100 yd Dash (Backwards)
  • PAX Choice in End Zone:  LBCs x 20 IC (Spud)
  • Side Step/Squat x 20yds, Inch Worm x 20yds, and something else….sorry, brain FART!
  • PAX Choice in End Zone:  Speed Skaters x 20 IC (Blueprint)
  • ***Note, mind of YHC is foggy as, by this time, he was Gassed AND he was working outside his original plan (a little ad libbing)….sorry*** Think I captured most everything thought.

Count-O-Rama: 13

Name-O-Rama

Annoucements

  • Special K shared request from Emerald HS Cross Country coach asking F3 Greenwood to help with 2 upcoming Cross Country meets.  Good way to get F3 name out in community and a way to say thanks to EHS for use of their facilities.

 Prayer Requests

  • YHC asked PAX to partner up and spread out.  Reminded PAX that, as men, it’s hard to find and take time to open up and share life with other men.  It’s equally difficult to open up to someone you don’t know well (reminder, PAX paired with men they did not previously know)  Encouraged and Challenged each PAX to share any prayer request or challenge that is weighing on their mind/heart with their partner.  Reminded all that anything share in COT is considered confidential and stays on the field. When finished, join BOM.

Devotion/Prayer–

  • Phillipians 2:3-4 Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interest of others.
  • YHC reminded all that while we all have struggles and challenges, you don’t have to look far to find someone in worse shape than you.  Encouraged all to look for opportunities to reach out and put others first.