Substi

Got a text from Goodwill around 5 this morning needing a Sub for todays workout. I was happy to help. I had planned a workout several weeks ago, but only PBR showed up so I had to just run with him. I had a little prep work to do this morning, but I made it to the AO in time, just before Snips. I promptly kicked off the warm up but everyone was starting their Garmins……so I did most of the warm up on my own

• LAC
• RLAC
• ATT
• Humpies
• SSH

The Thang

• Mosey to the police station for some calf raises
• Mosey across the street for some wheelbarrow steps. P1 gets in plank position will P2 picks up their feet. P1 then wheelbarrows to the top of the steps. Flap Jack then Rinse and Repeat
• Mosey to Stargate AO for some Aching Legs – step ups/box jumps/Running Mans(I can’t remember which jack this is called). Run up the hill then R/R
• Mosey to the town square for 11’s. Merkins and Overheads. Oh wait…..and FNG shows up to join in on this one. Pretty exciting stuff. We haven’t had an FNG in a while. I think we all got a little giddy cause we powered through the 11’s like it was nothin
• Mosey to the Davenport Hill to Bernie up it and almost get attacked by a strange man and a German Shepard. At this point, we already lost the FNG. Snips was chatting him up at the bottom of the hill only to find out that he was looking for Boxfit(Crossfit of Lenoir). Snips was a HIM and ran him to the gym. This guy apparently didn’t have what it took to be an F3’er……so he bailed. Or it could have been the fact that someone took his money and F3 is free……so we felt obligated to take him to the right place.
• Now we moseyed around Davenport school where I stole an idea from Cousin Eddie. We had a basketball goal and ball. The rules are simple. Call you own workout, if you step up and make the shot then the group does 10 of your workout. If you miss, 10 Burpees. Needless to say…..we did a lot of burpees.
• The we played some Calvin ball…..Ill just say you needed to be there for this one
• Moseyed around Liquid Roots and stopped for some dips as Swinger gave us the run down on our upcoming 2nd F event on March 26th.
• Back to the AO for Febreze. Time.

WOD was the picture for this workout. Which one are your feeding?

Moleskins

• I remember reading Cousin Eddies BB and thinking that F3 Lenoir would easily be better at basketball. I was clearly wrong. Babyface stepped up and knocked his down. Bismarck, of course, steps up and sinks a grannie shot……is there anything this man can’t do? But the rest of us bricked it. So 50 Burpees was a real crowd pleaser
• Snips only cares about backyard gravy
• If the FNG ever returns, he will be named “Boxfit”
• Spokes and I are the fastest in all of F3 Lenoir…….or at least for a very small segment of todays workout…..but Ill take it

Twin Out!