F3 Greenwood

Math Is Hard

F3 Greenwood backblast from 12/28/2019.

All F3 Workouts are…

    Are free of charge
    Are open to all men
    Are held outdoors, rain or shine, heat or cold
    Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    End with a Circle of Trust

Conditions:

46* F and overcast

Disclaimer:

Given with the 2 min warning.

Warmup:

100 SSH (in cadence)

The Thing:

Part 1-

    100 yard Lunge Walk
    10 Merkins
    100 yard Back Pedal
    10 Merkins
    Wash, Rinse, and Repeat until time is called.
    50 SSH (in cadence)

Part 2-

    Grab 2 Coupons and Line up on the Goal Line
    20 Straight Leg Dead Lift (using both coupons)
    100 yard single side Farmer Carry (swap sides as needed)
    20 Overhead Presses
    Wash, Rinse, and Repeat until time is called.
    40 SSH (in cadence)

Part 3-

    20 Bent Rows (using both coupons)
    100 yard Pinch Grip Coupon Carry (50 yards out/50 yards back // swap sides as needed)
    Wash, Rinse, and Repeat until time is called.
    40 SSH (in cadence)

Return 1 coupon

30 SSH (in cadence)

Part 4-

    Overhead Carry Coupon from Goal Line to the Flag Pole
    Stack the coupons to the left of Block Building
    Wall Sit while Bucket Brigade transfer Coupon from one side to another
    Overhead Carry Coupon from Flag Pole to the Goal Line
    40 SSH (in cadence)

Return the remaining coupon.

50 SSH (in cadence)

Count and Name

Announcements and Prayer Requests

NMM:

    620 total Side Straddle Hops was a real crowd pleaser
    BenGay should be scared that he and I think alike (it seems that he had plans of doing the wall sit bucket brigade in an Epicenter BootCamp but ran short of time.
    2C got delirious at one point during the Pinch Grip carry and thought that he was the Q for this workout
    If you want to lead a workout, sign up to Q
    The Pinch Grip Carry works better on the one side of the coupon
    Tickle is right handed but his left hand has a stronger grip. He was curious if anyone could offer up a reason why this may be
    Alpo and 2C ran before the bootcamp but Alpo had to leave before 6 for work
    Sugar and MeterMaid left for a run at 5:45 ish and joined us for COT
    Math is hard