SWOLE Call

SWOLE Call

Workout Date:

04/26/2018

QIC:

Quaker

PAX:

Chewy, Skidmark, Rubber, Flyover, Buffett, Boxcar, Kitten, Crankbait, Sunshine, Hottub, High Interest, War Eagle, Vitamin D, Beefsteak (FNG), Quaker (QIC)

The Thang:

AO:  The Village

Conditions: 61, perfect

YHC was excited about all the Mumble Chatter in the Twittersphere leading up to today’s Beatdown.  I knew we would have a BIG turnout, so I prepared a Beatdown that would satisfy all PAX. YHC was also pleased to see that an FNG would be among us in the Gloom (T-clapps to Crankbait!!). Word on the street is everyone loves an “Angry Quaker Q” and this one I hope did not disappoint! As I arrived at the AO around 5:25, there were already 4 cars in the lot; our FNG was included in this group, introductions were made and he was ready to go. The trucks & cars kept rolling in . . . 15 PAX in total including 1 FNG and 1 #Kotter (Chewy).  But where was Goldberg? He HC’d last night . . . Good News, Goldberg did post, unfortunately, he posted at BombSquad and became the default Solo Q (T-Claps)(#HIM)(every point counts for the AOQ Challenge!!)

5:29 – One Minute Warning

5:30 – Proper Disclaimer

COP: 10 Burpees OYO; 25 SSH IC; 1 Burpee; 16 TTT IC; 2 Burpees; 15 Windmills IC; 4 Burpees; 15 Imperial Walkers IC; 6 Burpees; 15 Little Baby Arm Circles IC (F3 Mission Statement – Sunshine); 15 LBAC Reverse IC ( 5 Core Principles – Buffet, Hottub, Skidmark, Boxcar, Vitamin D); 8 Burpees; 22 Merkins (2 ct) IC; 10 Burpees (#bigfinish)

The THANG:

Indian Run around entire perimeter of AO

Coupon Ladders . . . Each PAX grab a cinder block or paver (#choosewisely) . . . line up along one side of parking lot . . . after exercise mosey to opposite side with coupon

10 Curles . . .  mosey

10 Curls + 15 Overhead Press . . . mosey

10 Curls + 15 Overhead Press + 20 Behind the Neck . . .mosey

10 Curls + 15 Overhead Press + 20 Behind the Neck + 25 Kettle Swings . . .mosey

10 Curls + 15 Overhead Press + 20 Behind the Neck + 25 Kettle Swings + 30 Squats . . . 10 count . . . lets go down the ladder (sets of 10)!

10 Squats + 10 Block Swings + 10 Behind the Neck + 10 Overhead Press + 10 Curls . . .mosey

10 Block Swings + 10 Behind the Neck + 10 Overhead Press + 10 Curls . . .mosey

10 Behind the Neck + 10 Overhead Press + 10 Curls . . .mosey

10 Overhead Press + 10 Curls . . .mosey

10 Curls . . . plank on the six . . . 10 count . . . return the cinder blocks & pavers to block pile

Hershel Walkers:  Take a deck of cards, flip a card, do that number of Merkins IC

Queen of Diamonds – 12 Merkins (2 ct) IC; 7 of Spades (2 ct) IC; 5 of Diamonds (2 ct) IC; 10 of Spades (2 ct) IC; 3 of Clubs (4 ct) IC (#trickyourmind); 9 of Diamonds (2 ct) IC; 8 of Hearts (2 ct) IC; 4 Clubs (4ct) IC; 10 of Clubs (2 ct) IC; 7 of Hearts (2 ct) IC; Queen of Hearts – 12 Merkins (2 ct) IC; 3 of Diamonds (4 ct) IC; King of Spade- 13 Merkins (2 ct) IC; King of Diamonds – 13 Merkins (2ct) IC . . . TOTAL Merkins = 116

Mary-Around-The-Horn: 15 Flutterkicks IC (4ct)-Quaker; 15 BBS OYO – Chewy; 15 Mountain Climbers IC (4 ct) – Skidmark; 15 American Hammers IC (4 ct) – Flyover; Hello Dolly IC (4 ct) 10; Mystery IC – Boxcar; 15 SSH IC (4 ct) – Kitten; 15 LBC’s OYO – Crankbait; 15 Bicycles IC (4 ct) – Sunshine; Sprint 1 lap – Hottub; 10 Flutterkicks IC (4 ct) – High Interest

Time Called

COT:

Count-O-Rama

Name-O-Rama

FNG entered the COT and was named “Beefsteak”

Announcements: Dragon Boat this Saturday . . .Good luck to all the rowers. If you are not participating this year come out to Market Commons and support your brothers!!

Prayers: Prayers for Hottub & High Interest’s family and friends suffering from or recovering from cancer, prayers for safe travels for Rubber & Vitamin D and their families; prayers for all PAX present and those who could not post today. . . we pray for strength and guidance from God for this day and all days moving forward. We praise His grace, His creation, and His guiding hand in each of our lives.

 

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