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action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home2/fthrnola/public_html/wp-includes/functions.php on line 6121Tribe of Swolefest<\/p>\n
Filling the empty Q slot I was looking forward to the change of Monday morning scenery! Pulling up there was an eager pax of 9 tugging blocks out from under the walkway, it\u2019s Swolefest after all\u2026..it would be like not using rocks at the Real RC or only doing 50 burpees at the Uptowner. All good an audible to the plan would be called.<\/p>\n
Warm up \u2028SSH
\n\u2028AbVagooda\u2028
\nMnt Man Poopers
\nShoulder Taps
\nPeter Parkers
\nScorpion kicks
\nLow slow squats<\/p>\n
Short mosey to the grass.<\/p>\n
10 silent \u2013 keep silent and thoughts focused on following the Q as to the transition to exercises:\u2028
\nSSH\u2028
\nBurpees
\n\u2028Merkins
\n\u2028High plank
\n\u2028Plank Ups
\n\u2028VUps\u2028
\nRepeat continuously until 10 minute alarm<\/p>\n
365\u2028
\n3 Deconstructed Burpee (slow to Qs cadence)\u20286 Box Jumps
\n\u20285 rounds<\/p>\n
Grab the blocks all Pax in a circle – 1 round of \u201cAll Day Baby\u201d
\nAll Pax hold blocks overhead, 1 pax goes into the center performs 2 man makers then back to the circle, next pax to the center. Continue until all pax has done the 2 man makers.<\/p>\n
Place the blocks flat side down – block cross over push ups, left. 30 sec recovery – block cross over push ups, right. <\/p>\n
12 x front raises
\n15 V Ups block extended
\n20 block press
\n20 WWII Sit Ups<\/p>\n
10 block curl \/ squat \/ press<\/p>\n
3 rounds
\nRunning man X 11
\n15 air press
\nRunning x 11
\n10 squat overhead press
\nRunning man x 15
\n20 TriCep press<\/p>\n
Finisher
\nIndian merkin chain<\/p>\n
COT
\nPrayer for purpose and thanksgiving!<\/p>\n