Post Easter and Spring Break sweat fest at Da Sword

Event Date

Apr 17, 2017


Great job by all today. 7 pax took on the post spring break and Easter challenge! Here's the story.  

Music today: Rock and Roll Ain't Noise Pollution (AC/DC), It's Been A While (Staind), Second Chance (Shinedown), My Songs Know What You Did In The Dark (Fall Out Boy), Can't Hold Us (Macklemore), No Good (Kaleo), Til I Collapse (Eminem), Anyway Way You Want It (Journey), Lose Yourself (Eminem), Harder to Breathe (Maroon 5).

warmorama – mosey around lot, swing by to pick up a rock and head to pull up bars.  Circle up for SSH and Cotton Pickers.

da thang:

  • around the circle of 7 with Burpees. Repeato. 14 Burpees to get us warmed up for next round.
  • partner up
  •   Partner one: run around lot
  •   Partner two: burpups (Burpees with pull ups) until partner gets back. Flap jack. Repeato for another round.
  • line up facing other side of lot. 
  •    Inchworm across, 10 hand release merkins, crab crawl back, 20 kb rock swings OYO
  •    Bear crawl over to other side, 20 one legged dips, lunge back, 20 kb swings OYO 
  • rock curls x 20IC
  • rock squats x 11IC
  • shoulder press x 15IC
  • Blockees X 10 OYO
  • Chest press / low flutter with rock – 10IC
  • Skull crushers X 12IC
  • mosey to wall: partner one run around half circle of lot towards front of church. Partner two: balls to walls until partner returns. #thissucked Flapjack
  • Same as above but now rock curls
  • SLOW MERKINS holding for 5-7 seconds when down, and adding in 10 regular merkins. #chestisonfire
  • Skull crushers X10IC
  • 10 Burpees OYO
  • tske rocks back. 90 seconds left….Mary? Nah. Fast lap around lot to finish it up.
  • recover recover (although I never said it….it was assumed!)

moleskin:

  • Great job by the Pax this AM. 
  • Qbert is very fast and a beast. Fastest beat crawler I have ever seen. 
  • Bambam brings it every week and never holds back. Outlasted me on balls to walls! 
  • TommyBoy after Balls To walls…"God I need to lose weight." About pissed myself. Dude, you're the bomb.
  • A great showing by Jorts today, rounding out the MacAulay crowd!
  • grape Ape – great seeing you today – strong as usual and I think the old guy of the crowd today! Nice work.
  • frogger claims he pulled his hammy three weeks ago. I call BS. The dude was flying today. Great seeing you out there today man!