8  Pax were represented this morning at #TheSword. Here’s what transpired:

Welcome/Disclaimer/Warmarama (IC):

-Side Straddle Hop x50 (100) Yes!

-Slow Wind Mill x10

-Hillbilly x20 (40)

-Toy Soldier x20 (40)

-Dwight Schrute x15 (30)

Mosey to checkpoint 2 for:

-60 second ‘Mericans

-30 second plank

-60 second Bobby Hurley

-30 second plank

-60 second burpees

-30 second plank

-60 second squats

-30 second plank

-60 second WW II’s

-30 second plank

-60 second lbc’s

-30 second plank

-60 second Freddy Mercury

-30 second plank

-60 second Snow Angel

-30 second plank

Get blocks and in cadence:

-Overhead press x20 (40)

-Curl x20 (40)

-Bent-over row x20 (40)

-Skull crusher x20 (40)

Ouch

On your 6:

-Chest press x20 (40)

-Low flutter x20 (40)

-Glute bridge/rock the block x5 and hold x10 reps (25)

-Windshield Wipers x10 (20)

-Christian McCalf raises x23 (46)

Recover/Blocks up

Mosey to checkpoint 3 (wall) in cadence:

-People’s chair hold 30 sec

-Seal claps x20 (20)

-Praying Mantis x15 (30)

-Muhammad Ali/Rocky Balboa x20 (40)

-B2W

-Inclined ‘Mericans x15 (30)

-Dips x15 (30)

Mosey back to checkpoint 1/base:

Round of Mary (IC):

-Dying cockroach x15 (30)

-Box cutter x15 (30)

-Suzanne Somers x8 each side (32)

-Crunchy frog x15 (30)

-WWII x10

-Homer to Marge x3

-Jackknife lbc x5 each side

Recover, Recover

COT/Namarama/Prayer

Prayer Requests:

-The Force’s mother and her health. Her levels are good and she is feeling well after chemo. Scans and appts are this week to assess progress. Also, pray for a friend who lost his wife and still grieving.. the Force will be serving as his accountability partner. Also mentioned not only giving something up for the lent season, but what can we also start doing as far as a good trait/act. (good stuff there bro)

-66’s daughter has a growth in her brain that has to be treated. Please pray for him and his family.

-Unspokens among F3  brothers in all circles

Moleskin:

Thanks for coming out today fellas. What a great way to start the week by being with you in the gloom. Not a lot of mumble-chatter due to the Q’s cadence/workout layout today. Until next time.

Toby

(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee,, TobyMac, etc.)