F3 Greenwood

Little Bit of This and a Little Bit of That

Conditions

6* warmer than the forecast called for. 41* F with no wind.

Warmup

All warmup exercises to be performed in cadence.

    Side Straddle Hops
    Imperial Walkers
    Little Baby Arm Circles (Forward/Reverse)
    Raise Roof

Workout

Set up

Everyone grab 2 coupons and set one each on either side of the closest goal line. Special K and I go back and grab one more coupon each and set them on the visitor’s side of the 50 yard line. While we are doing this, the remainder of the PAX plank until we get back.

Interim

Once everything is in place, mosey over to the knee wall and do:

    25 step-ups (the hard way)
    10 Big Boi Situps
    20 Flutter Kicks (in cadence)

The Thang

All exercises are done in sets of 20. The direction of travel for going from station to station is always counter clockwise.

Method of travel is always:

    Mosey across the field
    Back pedal from the goal line to the 50 yard line
    Mosey from the 50 yard line to the goal line
    IF you get to the 50 yard line and there is a coupon, Murder Bunny across the field

Exercises

    Curls
    Over Head Presses
    Squats
    Merkins

Start with the curls and mosey to the next work station.

The Finisher

    5 Caitlyn Jenners on the home team sideline
    Run to the opposite sideline and do 10 Flutter Kicks
    Run back and repeat the above dropping the number of C. Jenners by one each round until time is called.

COT

Announcements

    Christmas Party at Dixie Chick’s house this Saturday at 6pm. DM him for the address if you can’t find it on the Twitter thread.
    Happy Hour at Good Times tonight.
    The Q-sheet is wide open. Why isn’t your name on it?

Prayer Requests

    Pothole’s brother in-law
    Schlagle Family
    Reptile and Oregon Trail both have COVID

NMM

    Temps, lack of wind, and the workout had the PAX shedding layers all over the field.
    Special K and Nomad can’t follow directions.
    When Foreclosure says he’s coming in hot he means he will be about 15 min late. Good to have him out.
    I had forgotten that I was leading this bootcamp until Special K reminded me at the run the day before.
    Boot camps usually seem to take forever but this one flew by. I guess time flies when you’re having fun or just really distracted by the variety of work being done.
    Thanks for another opportunity to lead.