Only you know the color of my short liners

Event Date

Nov 11, 2024


YHC had signed up to Q The Sword last week but had to audible the Q to the MQ due to sick kiddos. Decided to pick up the Q this week to make up for last week. 6 Pax showed for a full body workout.

We started with a dynamic warmup through the parking lot followed by typical warmorama of SSH, Hillbillies, Toy Solider, IST, Slow Windmill, Long Snappers. 

Next we grabbed blocks and did a round of Low Curls, High Curls, Curls, Skullcrushers, Bent over row, Overhead Press, Lawmowers all x10 IC. 

Mosey to the wall for People’s Chair, Air Press, Touch Them Heels, Praying Mantis, Calf Raise, Slow Squat.

Mosey to in front of the Church for a round of Mary including WW2s, Freddy Mercury X15(Stray), Rosalita, LBCs, Low Flutter.

We repeatoed all of the above and added lunge walks, plus some mobility at the end. At some point a comment was made about Ping’s bright colored shorts followed by Ping doing a pretty spot on impression of Toxic. Overall a really solid morning where we hit upper body, lower body and core.

Prayers and thank you’s to all veterans as we honor them for Veteran’s day today, especially Ping and all the other F3 veterans. Black Friday convergence at NMP at 7AM followed by Primal. Good luck to Enron with his marathon this weekend, thanks to Pax for joining me this morning to start the day off right.

-CW