Late to the Party

YHC was coming in hot as work sometimes weighs in. Jump out of the car and mosey to the COP to:

COP

The COP was in full force(Thank you Lockjaw) and we performed the following: 10 SSH, 10 Helicopters, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 copper head squats, 10 4 ct American Hammers, 10 Alabama Prom dates 10 dying cockroaches, 10 scorpions and 20 merkins.

THANG

We mosey to the playground to what seemed smaller aka Shorter pull up stations. So with 5 gents we set up the following: P1 – runs lap around the soccer field as the timer, P2 – Jump Squats, P3 step ups, P4 – Pull ups on bars, and P5 bench dips. We did three rotations of this routine.

Mosey over to the second soccer field and we start at goal (Bro Code here for this routine), bear crawl to 1st power pole, lunge to pick up truck, bernie saunders to next power pole, AYG to other goal, mosey back, have Dial Up do a 20 count, FEBA and rinse and repeat. We walk back to start goal as recovery, rinse repeat an mosey from finish pole to Sprint Tree triangle. We set up 5 stations P1- Burpees, P2 – Flutter kicks, P3 – LBC’s, P4 – Al Gore and P5 runs to 3 trees in a small triangle. All rotate stations until all PAX has performed the exercise at each station, we rinse and repeat 2 more times and run to the School wall for 3 sets of 15 Donkey Kicks then wall sit for 20 seconds.

We finally do a slow cool down mosey to Ring of Fire of Boat Canoe for 3 minutes then stretch for 2 minutes.

Numberama, Namerama, YHC took us out in prayer.

Announcements

Honeydew is having Beer and Salsa after a 5pm Run on Wednesday August, please let him know if you plan to attend.

Vinny’s Field Day Sept 18 @ 7am at Dog Pile:

Team Captains are:

City Proper – TYA

DaVille – Corned Beef

Tuckahoe – TBD

Southside – TBD

More to come on this exciting event, contact TYA and Vinny to learn more!

We discussed the Iron Pax Challenge see link below for information and sign up. We will use Punisher as a workout site option for this challenge during the month of September

https://f3greenwood.com/category/pre-blast/

Great workout this evening gents as it wan an honor to lead…Have a great week and I will See you in the Gloom…Cheers!!! CB