SWINGER Q
Toadstool, Black Lung, Trademark, Super Tasty, The Honey Stinger, Stella, Bloodshot,
Redacted, Cosmo, Huffy, Angry Note, Space Bar, Kirby, Folsom, Tom-Tom, FNG- Yard Shoes,
Ice T, Samples, Vanilla Ice, Tenderfoot, Q-Tip, SafeRide, Swinger (Q)
5:30 23 PAX met at shovel flag. Swinger called out He gets by with a little help from
friends. Various Pax members went over 5 pillars, mission statement, disclaimer and
maybe a credo in there as well…
mosey around track then snaked the east stands all reps were a16 count
The warm up:
SSH
Tappy Taps
Sun gods
Imperial Walker
Sumo Squats
Wolf moon
PAX divided up into groups of 4. 2 men at goal line, one held chill cut or plank, the other
was push. The push ran to 50 where 3
rd member was doing Burpee AMRAP, finally last
member was doing 16 reps off a list (below). When that man was pushed he ran to
opposite goal line to relieve chill cut to the 50, so on so forth
AIRSQUAT
MERKINS
LBC
ALT LUNGES
SHOULDER TAPS
HEEL TOUCHES
JOHNNY DRAMAS
FLUTTER KICKS
CHERRY PICKERS
MARY-
MONKEY HUMPER
BIG BOYS
ETK
FROZEN FREDDY
3 minute breath work- deep inhale 4 seconds, hold 6 seconds, long exhale 8 seconds
repeat…
COT: Reflected on my house and the new beginnings of kids: Kindergarten, 7th grade WMS,
freshman WHS- the time and effort of extracurricular activities and busy schedule, my M
and I working to open a Wellness Center… Which bled into shield lock and how to
accomplish these new things in our lives, we don’t have to do it alone. BUT to tap into the
“help” or our F3 shield lock we must first open our minds and hearts. Sometimes people
can open it for us but to really tap into the support system we must take the first step and
again be open to the idea of help. It makes things a lot easier to manage, you may feel
you are alone, but you never really are. Don’t be shy reach out and take that first step for
help.
