Back to the Swashbuckler 12-13-18

The weather remained appropriately cold for the season as we gathered under the glow of the lights at WCHS, thankfully mother nature did not decide to piss on us again today, it’s the small things we must remember to be thankful for. It has been almost a month since my last real Q, OK I Q’ed the Stampeed Friday…but that hardly counts!

The PAX was assembled and ready to get things going on a cold morning so off we went with Ron Burgundy providing encouragement all the way, stopping at the front of the school for our traditional warmarama.

Windmill X 10 IC

Sungods/Shannuks   X 10 IC

Good Morning X 10 IC

Cotton Picker X 10 IC

Enough with this warmarama business, let’s go. Off to the track!

At the track we discussed the plan of action, one lap of the track one set of reps and repeato.

Lap 1 – mosey

25- Merkins SC

25-LBC IC

25 – Freddy Mercury – IC

Lap 2 – Mosey – sprint the turns

Mosey to Pull Up bars – Partner up

Partner A

10 Pull Ups

10 Dips

Partner B runs around the annex building

20 Leg Throw downs with your partner

Mosey back to the Track

Lap 3 – Sprint the Straight aways

25 – Doublewide Merkins – SC

25 – Dying Cockroaches – IC

25 – LSF – IC

Lap 4 – Run at your race pace

Mosey to Pull Up bars – Partner up

Partner A

10 Pull Ups

10 Dips

Partner B runs around the annex building

10 Booyah Burpees with your partner

Mosey back to the Track

Lap 5 – Catch Me if you can (3 Burpees per)

25 – Spider Merkins SC

25 – WWI’s SC

25 – Hello Dolly’s IC

Lap 6 – Mosey

Mosey to Pull Up bars – Partner up

Partner A

10 Pull Ups

10 Dips

Partner B runs around the annex building

Running out of time we proceeded to the flag where Jang led us in a 1 minute Chillcut plank…thanks!

Namorama completed YHC took the pax out in Prayer!

As always an honor and a privilege to lead!