The last Monday of the month means the Murph is the WOD. However, not at the Sword where an option is offered to avoid the Murph. That option though is not always the easier option. Today wasn't for these guys and this is why:
Mosey to the pull up bars running every island with High Knees, Butt Kickers, Karoka L & R
Disclaimer
Warm-up
Slow Windmill 10 IC
Slow Sweet Potato Farmer Tenessee style 10 IC
Slow IST 10 IC
Slow Toy Soldier 10 IC
The SLOW Workout
Grab a block and circle up around the toys (used later for Mary)
YHC gives instructions to the PAX about the count and intent of the workout. The count is a very slow 10 count for each part of the exercise and the intent is perfect form and not locking out at the top or bottom of an exercise. The exercises were:
Squats x 5
Full Curls x 5
Overhead Press x 5
Skull Crusher x 5
8 Count Burner x 1
Pull-ups x 2 (great grip training)
Chest Press x 5
Mason Twist x 5
Each rep was about 30 seconds. That is a long time and fatigues your muscles quickly when you are not resting them at lock. The PAX was surprised how difficult it was and happy when it was over. Plus when you are standing still and doing slow reps you realize how much you sweat.
Time for Mary with Toys
YHC brought a Bosu Ball, 12 lb Slam Ball, & ab roller to incorporate during Mary. While an exercise was called 2 PAX use the Bosu & Slam ball, and the roller. We went around the circle until all had a chance. Excercises called:
Low Flutter
Crunchy Frog
Dying Cockroach
SLOW leg lifts
SLOW J-Lo
Mahktar Jai
Freestyle OYO (any execise you wanted to do)
Rosalita
Recover
Moleskine
Popcorn brought Ryan (FNG) with him today and both crushed it. Ryan even called out Popcorn for his pick-up time this morning. Welcome Ryan, we are thinking of names and will see you at your next post.
Amen, Etch, & Frontier, got extra work today with the B-ball standard. Well done men.
The Force and Happy G ran to and from the workout. Apparently it wasn't difficult enough for them. I will have to try harder next time.
Enron needs Q's to get on the calendar. This is a great AO so come out and lead.
The Hawkeye hadn't been out lately at least YHC hadn't seen him lately. However, you would never know as he crushed it today.
Rocket was testing his balance on a wobbly block today. YHC thought he may have to actually follow through on the disclaimer. I'm happy to say he remained upright.
Great work today and what a start to the week. Until next time…
UM