F3 Greenwood

Terrapin Zoo

YHC wanted to do something a little different this morning at Terrapin. It stemmed some from Alpo’s Q last week at Talon when he mentioned the importance of being able to dead hang to improve pull-ups. That got the wheels a turning and this is what we did this morning.

Disclaimer was given.

Warm-up

    SSH x 20
    Merkins IC x 10 (follow the count)
    LBAC x 15
    LBAC Reverse x 15
    OH Claps x 15
    Front Claps x 15
    Squats IC (follow count and pause at bottom)
    Imperial Walkers x 15

Mosey to pull-up bars and pair up.

Hangin’ Around

    PAX 1 hangs as long as possible while PAX 2 lunge walks around playground area. When PAX 1 falls, he moseys to his partner and they flapjack. This is repeated until 2 complete trips are made around the playground area.

Mosey to pavilion.

Plank It Up

    PAX 1 hold a plank while PAX 2 completes a prescribed number of reps of a certain exercise. They flapjack when PAX 2 completes reps.

      60 box jumps (sets of 10)
      120 dips (sets of 20)
      180 LBC (sets of 30)

Mosey to side hill by small playground area.

Crawling through the moistness

    PAX 1 crawlbears down and then bearcrawls up the hill. PAX 2 starts the list of exercises. When PAX 1 gets  back up, they flapjack.

      50 burpees
      100 big boi sit-ups
      150 squats
      200 flutter kicks (hard way)
      250 SSH

Recover was called when Foreclosure and Crayola were about halfway through the SSHs.

COT

    Announcements

      Christmas party Saturday at 9 at Talon
      Collecting money for baristas at Starbucks and Tullis family

    Prayer Requests

      2C
      Military

    NMS

      YHC remembers Pearl Harbor every year since my it’s my brother’s birthday and YHC tells him as much. But let’s not forget the 2,403 military personnel and civilians who lost their lives on this day. Use this day as a reminder of what our military sacrifices for us every day so that we can enjoy the freedoms that we have.
      Mumblechatter was on point this morning with Polly, Foreclosure, Inspector, and Chipper. Might have revolved around the moistness of the grass. If you want more details, you should’ve been there.

Until next time,

BenGay