14 Pax posted at #TheSword at this morning for a full body workout.
Disclaimer
Warm A Rama:
-Slow windmill x 10
-Dwight Schrute x 10
-Side straddle hop x 35
-Toy soldiers x 15
-Hillbillies x 15
-“Commander” run to Checkpoint 1:
The Thang:
Checkpoint 1
Get coupons/blocks
Tabata (45 sec intervals OYO-as many reps as possible with a 3 sec transition before the next exercise):
-overhead press
-skull crusher
-curl
-bent over row
-squats
-MH's
-lbc’s
-mericans
-chest press
-basic plank
-star plank
-Mobility Moment
-lbc’s
-windshield wipers
-snow angel (a Toby favorite)
-Freddie Mercury
-WW II’s
-Mobility Moment
-Suzanne Somers
-curl
Blocks up
Mosey to Station 2:
-Wall Plank/Fly the plane x 20
-B2W
-Wall Plank/Seal claps x 20
-Muhammad Ali x 20
-B2W
-Christian McCalf raises x 22 (The Force kept me honest here)
Mosey back to checkpoint
-5 min of Mary (burpees, low flutter, lbc’s, jacknife lbc’s, russian twist, etc..)
Recover Recover
Circle of Trust/Prayer
Remember: Ultraman’s mom; Red October who is recovering from a torn bicep; Dingo’s coworker, Joy, who recently passed away-prayers to her family; & all unspoken requests.
Moleskin:
There may have been mumble-chatter among the Pax, but YHC played music loudly to avoid hearing it.
We had an FNG (Will Fidler) who was named “The Colonel” today. Please join us in welcoming him to the F3 family (Twitter handle is @ukwillfidler).
The Force left his house at 5:27am and still arrived on time. Dude has some secret shortcut or something!
Popcorn and Crocs were their consistent selves as always and brought their “A game.
Memo, Twilight, Sack Daddy, and Talking Heads all brought the heat and did a great job.
Dingo brought his dog who wanted to do some more laps, but resisted to stay with the Pack. He is a sweet dog and well trained!
It was good seeing 9-Lives again as I haven’t posted with him in a while.
Baller is just a beast. He always crushes it.
Frontier was consistent as always.
And we all aspire to be half as cool, and fit, as UltraMan who makes our posts look so easy.
Until next time gents,
Toby