Celebrating VB’s 40th in style @ The Sword

Event Date

Apr 23, 2018


11 Men blew off the threats of rain, threw back the covers and headed to the Sword for some pain.

Under cloudy skies with mild temperatures they gathered in the gloom. 

5:25 Accessorize — It is Vinegar Bend's 40th birthday and unbeknownst to him, his M had made several hats for the Pax to wear in honor. 

5:30 Mosey

WARMORAMA– 

25 Side straddle hops

10 Cotten pickers

10 Windmills

10 Imperial Storm Troopers

Arm Circles

5 Burpies OYO

Mosey to the rock pile

THE THANG

Partner up, size does not matter

As a pair pick a rock, a traveler, your third wheel for the morning

Partner one does walking exercise with the rock around the parking lot perimeter.

Partner two runs around the parking lot in the same direction takes over rock, partner 1 runs.

Each time the rock gets back to the cars 10 burpies.

That is considered one lap.

New exercise each lap: curls, overhead press, skull crusher, straight chess press.

After 4 complete rock laps, burpies drop to 5 each, and lap was shortened.

Great work by the Pax. Of the 8 laps YHC had pushed for we got a solid 7 in and still squeezed in a little:

MARY – 6:13

15 WWII Situps

Plank until 6:15

RECOVER RECOVER

MOLESKIN

  • Honored to lead the Pax as Q in my first Monday as MQ of the Sword.
  • Proud of the effort everyone put in this morning
  • Special Happy Birthday to F3's latest 40 year old VB… #nomorehate
  • I encourage everyone to sign up on the calendar to Q on Mondays. It is a great way to start the week.

See you out there boys.

Tuck