F3 Greenwood

Holy Kraken Batman

YHC was scrolling through Twitter this weekend and came across a new kind of burpee. Then YHC realized that he was signed up to Q on Monday at Terrapin. So, YHC figured it would be a good time to put the new burpee to the test. So, this morning, YHC and 3 other beasts were introduced to the kraken burpee. Also, YHC has the Spartan this Saturday and today was the last day for some last minute Spartan training.

Disclaimer was given

Warm-up

    SSH x 25
    Cut the grass x 20
    Toes out squats x 20
    Kraken burpee x 10 (3 hand release merkins to a burpee)

Partner up and one partner secures a coupon and returns it to the parking lot.

Dead Hangs

    Partner 1 dead hangs as long as possible while Partner 2 carries the block the length of the parking lot, out the entrance of Terrapin, around the entrance sign, and back down the length of the parking lot. If PAX dead hanging needs to drop, plank until block returns.

      Straight Arm Dead Hang – right hand farmer carry
      Bent Arm Dead Hang – left hand farmer carry
      Straight Arm Dead Hang – rifle carry

    20 toes out squats and 5 kraken burpees

Grassy Meadow

    Partner 1 lunge walks while Partner 2 completes 1 set of the work below. Each PAX completed 3 sets.

      10 We’re Not Worthies
      20 block merkins (1o on each side)
      30 flutters with the block

    20 toe out squats and 5 kraken burpees

Bathroom Work

    Work went as follows:

      Wall Sit (60 seconds), Australian mountain climbers (30 total), Freddie Mercuries IC (30 each leg)
      Wall Sit (45 seconds), AMC (20 total), FM IC (20 each leg)
      Wall Sit (30 seconds), AMC (10 total), FM IC (10 each leg)

    Mosey back to pull up bars for 20 more toe out squats and 10 kraken burpees.

Recover was called and the coupons were returned.

COT

    Announcements

      Saturday is at Epicenter

    Prayer Requests

      Quickie

    NMS

      The kraken burpees is no joke. It’s a great way to get a lot of merkins quick. Probably needs to be incorporated in IPC.
      YHC shared the following quote, “Try not to become a man of SUCCESS, but rather try to become a man of VALUE.” – Albert Einstein. Too often, YHC puts too much emphasis on what the bank account says and more often than not, this creates more problems. Our focus should be on how I am living my life and is it honoring to Him.

Until next time,

BenGay