Welcome to this edition of The SWORD!
After Rodeo checked on my well being as I was still sitting in my car, we got started at 0530. We zig zagged our way through LFC's parking lot until we reached the top..
Warm-o-Rama:
15 SSHs
10 CPs
10 ISPs
6 SWMs
The Thang:
50 yard alternate lunge walks with 20 mountain climbers in between
Circle up for 150 mericans….for every break, the pax owed 20 jump squats on the path to 150. I think we all did more jump squats than mericans …dying cockroaches OYO until all pax are done.
Grab a block….15 siting shoulder presses….15 windshield wipers….10 lawn mowers each arm…25 freddy mercuries…
Push block 50 yards to other end..plank it out…push it back another 50 **DON'T HOLD YOUR BREATH WHEN PUSHING** I've learned the hard way…dizzy+yacking a few years back.
Circle up….20 high knees + 3 burpees (5 rounds total)
Blocks back
Finisher with 100 yard sprints x 5 + burpee it out for 30 seconds…RECOVER RECOVER
COT = Q calendar is open for The Sword…XMas Party 12/2…. Please keep Ponch's friends Dev and David in prayer and The Force's mother….
Helluva effort today by the pax…temp felt much colder than 42 but we pushed through it…Today was a reminder of why I love being a part of F3 Nation….we all needed a push and something to keep going this morning. Big shout out to Amen for crushing it and never quitting, you inspire us all!….I think we all wanted to cut it short on those 150 push ups but we stayed with it….Ponch was the vocal leader as always keeping us on track. FYI — Don't miss The Colonel's VQ at the Wilderness on Thursday!
Thanks for letting me lead and putting up with my explicit rap lyrics as always!
Baller