Sword Stuff


A few held the standard while the rest of us slowly rolled in to the Sword. 
 

Disclaimer: Check. 
 

Mosey towards the PU Bars. Circle up. 
 

warm-o-rama 

  • 20 SSH IC
  • 15 IST IC
  • 10 Wood Choppers IC
  • 5 WM IC

Thang

  • Grab blocks and circle up
  • Alternating upper body and lower body exercises with each pax in the circle
  • Pax 1 farmer carries two blocks to end of parking lot and back
  • upon return all pax rotate and switch to alternate exercise until all have farmer carried
  • victory lap (full)
  • mobility moment (grateful pax noises)
  • partner up
  • P1 Pull ups 10
  • P2 Squats team goal 60
  • Pull ups decrease by 2 
  • exercises move to WWII SUs until alternating both pax have completed evolution down to 2 Pull ups
  • Victory half lap
  • 10/leg Bulgarian split squats
  • 10 Slow dips IC
  • repeato
  • half victory lap 
  • return blocks zamperini style
  • half victory lap for Mary

Mary

  • 25 Low flutter IC – MQ led whilst I grabbed my recording device
  • 10 Ws IC
  • mobilty moment DD and PGN
  • 1 crisp clean burpee

moleskin

  • Rocket always full heart and grit.
  • Bootlegger, you and Red O had me laughing the whole time.
  • Canary and Van Damm beware the quiet ones… the are the deadliest. You two are silent beasts!
  • Buckeye you killed it today brother.
  • Rodeo literally lifting people up when they needed it, bro. That's what this is all about. #nailedit
  • Nacho Libre – solid work today bro. ::fist bump::
  • Cherry Bomb – thank you for the opportunity to lead

Thanks to all the men who make F3 possible.  A true brotherhood of men with the potential to impact the world. Inspiring.