The Swashbuckler 3-1-2018

Warmarama

SSH IC X 15

Windmill IC x 15

Cotton Pickers IC x 15

Sun Gods IC x 10, reverse, x 10

 

Partner workout

Round 1

Partner A – lap around parking lot while…

Partner B – begins 200 mirkins. Alternate until mirkins are complete

 

Round 2

200 squats between partners while alternating running lap

 

Round 3

200 WWI between partners while alternating running lap

Round 4

200 Carolina Dry Docks between partners while alternating running lap

 

 

We mosey to breezeway behind WCHS gym for ……

• “F3’D Field Day (divide Pax in two teams 1s and 2s)-Next man goes after sprint back BUT race is not complete until 5 mirkins done and whole team in plank position

 

• Heat 1
  • 50 yd. dash- sprint back-mirkins (5)-plank-losers 5 more burpees
• Heat 2
  • Bear crawl- mountain climber(5)-sprint back-mirkins (5)-plank-losers 5 more burpees
• Heat 3
  • Leap frog (2 hims)-sprint back-mirkins (5)-plank-losers 5 more burpees

 

Over to Pull-up rack

Round 1

Partner A – 10 pull-ups

Partner B – Peoples chair…….partner switch

 

Round 2

Partner A – 10 dips

Partner B – Peoples chair…….partner switch

 

Round 3

Partner A – 10 Dirkins

Partner B – Peoples chair…….partner switch

Round 4

Partner A – 10 Irkins

Partner B – Peoples chair…….partner switch

 

Circled up for M

• Low Slow Flutter
• X’s and O’s

 

 

Announcements/Name-o-rama

Excellent work this morning, Pax!!

Rameses took the Pax out with a word of prayer.

Thank you guys for the opportunity to lead today.  It’s an honor and a pleasure.

Pastor C…