11 hard-chargers stormed #TheSword but found no murph. The pax welcomed Kilt to #TheSword (keep posting brother) and we were off:
WARM-A-RAMA:
SSH x 30 IC
IST x 10 IC
Cotton Picker x 10 IC
THE THANG:
Pull-Ups x 5 OYO
Bear crawl to the next corner
Burpees x 10 OYO
Fast mosey to the next corner
Hand release merican x 15 IC
Lunge walk to the next corner
Squats x 20 IC
Fast mosey back to the pull-up bars
Repeato Repeato
Grab a rock
Low curl x 10 IC
Shoulder press x 10 IC
High curl x 10 IC
Shoulder press x 10 IC
Mosey to the wall
People's chair
Shoulder press x 25 IC
Touch dem heels x 10 IC
Mosey back to the rocks
Full curl x 10 IC
Shoulder press x 10 IC
Skull crushers x 10 IC
Shoulder press x 10 IC
Chest press w/ low flutter x 10 IC
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Rosalita x 10 IC
Crunchy frog x 10 IC
LBCs x 25 IC
Burpees x 10 OYO
Plank it out
Recover recover
COT
NMS:
- TClaps to Amen on meeting #TheStandard this AM…strong brother
- It was noted that Scrappy and Ty Webb do drastically different types of bear crawls but whatever they are they are fast
- Bam Bam tried to only grab one rock and then grabbed a second that was the exact same size
- Bunyan was notably absent but called burpees during Mary anyways
- Caboose found a way to slow down Ty Webb…lights and reflections #S2K
- Hopefully you got enough this morning to start your week the right way
- Thanks to Caboose for the opportunity to Q at #TheSword. Thanks to the Lake Forest Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. Find somebody in need and be His light for them this week. Until the next time…
Don Ho