S.W.0.L.E
PAX
Chubbs – Q
Lyman
Wario
Landslide
Gulliver
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Five core principles: Free of Charge, Open to all Men, Held Outdoors, Peer Led, Ends with COT
Warm Up
Backwards walk for half loop, jog second half
Windmills, Chain Breakers
The Thang
Sprint to speed bump #1
Walk to speed bump #2, 10 Burpees
50% jog to speed bump #3, shoulder station
60 Air presses
60 Shoulder Claps
30 Plank shoulder taps
Lunge to speed bump #4, Core station
40 American Hammers
40 LBC's
40 Heels to Heaven
Bear Crawl to stop sign, Coupon station
20 Curls
20 Presses
Jog to start and repeat
Finished by carrier our blocks back and do one final sprint
COR
NOR
6 – Wario
Announcements
LDP3
Have you ever thought about the why?
Why doesn’t F3 charge a fee?
Why is it only men?
Why are always outside?
Why do we take turns leading?
Why do we begin and end each beatdown the same way?
COT
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