Swedish Invasion @ Mighty Oak – Ett, Två, Tre!
33 pax came out to the Mighty Oak intrigued to experience the Swedish Invasion. My cousin the "real Magnus" came to visit from Härnösand, Sweden. He was named "Four" last summer at the unofficial LEAP on an island in the Stockholm archipelago Svartsö. I counted cadence in English and he counted with me in English one, two, three, "Four"; hence the name.
5 hard chargers took on the standard as well. Welcome FNG Fernando! Code Blue's sons Stars and Stripes put pressure on the old fellas.
Here is how it all when down.
All cadence was conducted in Swedish ett (one), två (two) and tre (three), as it was only fitting as we were state side to bring familiarity from across the pond. Who knew the pax would be bilingual afterwards.
Continuing with Mighty Oak tradition YHC looked to deliver a creative workout.
Warm-o-Rama
Disclaimer
25 SSH IC: Ett,Två, & Tre (ETT)
15 IST (ETT)
15 TS (ETT) "Kim Jong-un style" (very fast cadence)
15 cotton pickers (ETT)
Mosey around the Mighty Oak to pay tribute in route to the mini-Murph.
The Thang
- Mini-Murph 3x (Tre groups of Tia)
- 3 stations of pain; Jack Webbs with bricks (1>10) and take a hot lap around the parking lot track, Choose your own Clown disaster (ping pong draw for exercises), and Bean Bag toss for pain (2×3 array: 25 Merkins, 25 CDD, 50 Low Flutters, 25 Mountain Climbers, 50 LBC, penalties for missing left of center line 20 Burpees and right 50 Merkins.
Mary
20 Low Flutter IC (ETT)
15 Rosalita's IC (ETT)
10 Pretzel Crunches (ETT)
10 Shoulder touch Merkins
Recover, Recover
Moleskin
Thank you SwingState for the opportunity to lead this fine group of men @ Mighty Oak
Announcements check website fro Brewruck (benefiting Purple Heart charity) and Q school
Bam Bam and Bunyan (F3 thoroughbreds) were killing it on all the exercises inspirational! Always pushing
Dryrub (Bean bag array setup), SwingState (America flag bean bags) and Eeyore (bricks) contributions to the Invasion.
Welcome FNG Fernando, I hope to see ups again soon.
Each day I am grateful for F3 and what it has done and means to me. Making us fit and better husbands, fathers, sons and brothers in HIM.
Pax I hope you got the beat down you came for and left knowing how to count to three in Swedish Ett, Två, and Tre!