Tribe of Swolefest
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’s Swolefest after all…..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.
Warm up
SSH
AbVagooda
Mnt Man Poopers
Shoulder Taps
Peter Parkers
Scorpion kicks
Low slow squats
Short mosey to the grass.
10 silent – keep silent and thoughts focused on following the Q as to the transition to exercises:
SSH
Burpees
Merkins
High plank
Plank Ups
VUps
Repeat continuously until 10 minute alarm
365
3 Deconstructed Burpee (slow to Qs cadence)
6 Box Jumps
5 rounds
Grab the blocks all Pax in a circle – 1 round of “All Day Baby”
All 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.
Place the blocks flat side down – block cross over push ups, left. 30 sec recovery – block cross over push ups, right.
12 x front raises
15 V Ups block extended
20 block press
20 WWII Sit Ups
10 block curl / squat / press
3 rounds
Running man X 11
15 air press
Running x 11
10 squat overhead press
Running man x 15
20 TriCep press
Finisher
Indian merkin chain
COT
Prayer for purpose and thanksgiving!
