11 Pax were present and accounted for at #TheSword. Here’s what went down:
Welcome/Disclaimer
Indian Run zig zag through parking lot and then get a block
Warmarama (IC):
-Side Straddle Hop x30 (60)
-Slow Wind Mill x10
-IST x20 (40)
-Toy Soldiers x20 (40)
-‘Lil Professor/Slippery Dip Can/Dwight Schrute/Carrot Puller/Long Snapper/Soap Locater x10
Circuit 1 (IC):
-curl x20 (40)
-overhead press x20 (40)
-skull crusher x15 (30)
-bent over row x15 (30)
-squats x15 (30)
-chest press x20 (40)
Circuit 2-Partner up:
Partner 1 does a farmer’s carry with block(s) while partner 2 does 50 lbcs. Then partner 2 sprints to meet partner 1 to switch up (repeato until everyone gets in two cycles for 100 total LBC’s per Pax.
Circuit 3-60 yards of pain:
-bear crawl 10 yards
-sprint 10 yards
-bear crawl 10 yards
-sprint 10 yards
-bear crawl 10 yards
-sprint 10 yards
-10 WWIIs
180 jump
Repeato x4
=120 yards of bear crawl, 120 yards of sprints, and 40 WWIIs
Mosey to Circuit 4 (wall):
-Praying Mantis x20 (40)
-B2W
-Muhammad Ali/Rocky Balboa x20
-Calf raises x20
Mosey back to base for a mobility moment:
-downward dog
-pigeon
-proud pigeon
-catchers pose
-toe touches
-arm circles
Recover Recover
Moleskin:
The Pax got it done today! Frogger and Overdraft saw a similar version of the workout today at the Estate on Saturday, but are hard chargers and were not phased at all by another round of pain. Ping, Ponch, and Amen all did a standard before the post began, because they are just studs. Crocs did a mosey standard from his front door so that counts as more than a standard…because he can. Frogger is getting it done even with his foot related woes. He’s like the energizer bunny that just keeps going. Ponch threatened to cuff one Pax (or a close relative) for speeding (show to know). Flo was back at it again with his dog who was super friendly and willing to clip our feet or lick us anywhere at his command (now that’s an alpha gents). Talking Heads had to stay close because he was on call in case he had to leave. Little did he know that the workout was on fleek itself and was hard to contain. Somebody call 911… POS just likes to flex those guns and is like one of those quiet snipers who patiently does his job with ease. Overdraft is still getting it done. He has a fever folks, and the only cure is more boot camps. Great job gents. You never disappoint.
COT/Namarana/Announcements/Prayer Requests/Coffeteria:
-Q School will be held at The General next Friday, 8/18, @ regular 5:30am launch time. Good for newly names FNG’s and for Pax who haven’t Q’d at all or who are a little rusty.
-Iron Pax Challenge will be in September. Deets will be forthcoming.
-Marriages/Relationships
-Mothers-Remember Enron, UltraMan, The Force, Jorel, and Toby regarding caregiving and health issues with their aging parents.
-Unspokens in all F3 circles.
-The new calendar is out for the next quarter. For new Pax, volunteer to lead/Q (we’ll help you co-Q). For you seasoned guys, sign up for some Q’s. Invite a brother you haven’t seen in a while who’s a Kotter. Invite that #just1 who needs you more than you know (an invitation is a powerful thing brothers). If none of those work for you, just show up. No one will be left behind, but it all starts with the discipline to take one step on your own.
Until next time…
Toby
(aka Tobra Commander, Tobra Kai, Tobi-Wan, Teletoby, Tobias, Tobadia, “Toe”bee, TobyMac, Tob-lerone, etc.)