The Swolefest AO is a great place to start off the week. Throwing around the cinderblock is a good way to get the blood pumping and the body moving. Today was no different. When 5:30am hit, I issued the disclaimer and then we proceeded with the warmup:
WarmUp:
- Side straddle hops – 20 in cadence
- Mountain climbers – 20 in cadence
- Windmills – 10 in cadence
- Arm circles – 10 forward, 10 backward in cadence
After the warmup, it was time to get it on. So we proceeded with the thang.
Tha Thang:
DORA 1-2-3:
- 100 curls with the block
- 200 bench press with the block
- 300 plank jacks with the block
Highrise gave us a 30 count, then we went ahead & did another DORA 1-2-3
DORA 1-2-3:
- 100 leg raises over the block
- 200 step ups with the block
- 300 bend over rows with the block
Once we finished with the second DORA, it was right at 6:15am, so we did the count-off, name-o-rama, announcements, intentions & prayer. We also had an FNG out there with us in the Gloom this morning. He was a friend of Belloq & Tool, and he did well out there during his first beatdown. After the name-o-rama, he went into the middle of the circle and told us a little about himself. After some deliberation, the consensus on his F3 name was “Heart-o-Quack.” Welcome Heart-o-quack. Hoping to see you in the Gloom for more beatdowns in the future. As always, thanks for the chance to lead, fellas. It’s always enjoyable.
