12 Pax showed at #TheSword this morning. Here’s how we rolled:
Welcome/Disclaimer/Warmarama (IC):
-Side Straddle Hop x50 (100) Yes!
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x10 (20)
-Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Mosey to Checkpoint 2 & on your 6 for some Tabata core to do 50 seconds of AMRAP with a 10 second transition in between:
-Pickle pounder
-Plank/Up dog and back down to down down dog
-Elevated glute bridge plank up and downs
-MH’s
(The series above was done to a special mix of background music to set the mood-show to know)
-Seated in and out leg raises
-Seated circle leg crunch
-T-planks (alt sides)
-WWII’s
-Sitting scissors flutter
-Seated twist/windmill
-Windshield wiper
-Peter Parker/Parker Peter
-planking side crunch (alt sides)
-Pretzel crunch (alt sides)
-Front plank with alt arm and leg lift
-Cocoon lbc
-Elevated Freddy Mercury
-Frog lbc
-Homer to marge
-Snow Angel
-Donkey kick leg raises to sky
-Heels to heaven/dot the i reverse lbc crunch
-Suzanne Somers (alt sides)
Recover, get blocks, and on your 6 for (Cherry Bomb brought his own special block):
-Lateral raise/swing x20 IC (40)
-Curls x20 IC (40)
-Bent over row x20 IC (40)
-Skull crusher x20 IC (40)
-Squats x20 IC (40)
-Overhead press x20 IC (40)
-Christian McCalf raises x23 IC (46)
-Patty Cake Alternating ‘Mericans with partner x20
Blocks up & Mosey back to Base/Checkpoint 1
Recover, Recover
COT/Prayer
Announcements:
-12/2-Christmas Party will be at 11 Lakes @ 6:30 or whenever you can get there (bring a donation for Operation Sweet Tooth).
-12/17-Cookie Q at Mighty Jungle.
-Perrier needs help with volunteers for water stations at the Huntersville Half Marathon.
Prayers:
-Unspokens among F3
-Several Pax have concerns about their mothers who need to be remembered in prayer (UltraMan, The Force, Toby)
-Marriages
-Pax who are on the IR
-UltraMan-Remember Randall Patterson’s family due to their loss
Moleskin:
UltraMan, Hasselhoff, Peart Plus, Bob Ross, Rocket, Hot Wax, The Force, Amen, AM/PM, The Colonel, & Cherry Bomb all got it done today. I haven’t posted with AM/PM, Cherry Bomb, or Rocket in a while so it was good to see them again. The Pax seemed to like the special playlist that YHC made just for them for our first series of Tabata. YHC was also very impressed with each Pax’s form (remember it’s all about the form). Perhaps it will come in handy in some real world application. All Pax should receive praise from their core and arms. I have a feeling you will be hearing from them both soon. Does anyone wanna do more Patty Cake ‘Mericans? If so, YHC is always here to be a good partner.
It was good spending time with you gents. Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, etc.)