19 men got their morning off to a great start at the most prestigious AO in Cornelius!
Warm-O-Rama
IST x 10ic
Long snapper x 10ic
Windmill x 10ic
Toy soldier x 10ic
Merkins x 10ic
Calf stretch / downward dog to upward dog
Thang
Jog to back parking lot and partner up
Round 1– 200 merkins and 300 LBC’s
Round 2– 200 squats and 300 touch dem heels
Round 3– 100 SSH and x 200 W’s
Jog to ally way between the stores
15 steps each leg OYO
Dips x 20ic
Incline merkins x 10ic
People chair with 20 air presses ic
REPEATO
Jog back to home base
LBC’s x 20ic
Low flutter x 20ic
The Crunchy Frog x 10ic
Moleskin
Great to have two of F3’s finest in Primo and Land Line joining us this morning for our normal Tuesday beatdown!
Weather was perfect and the lunar eclipse was a pretty cool site this morning.
Arron Surasky was an FNG until today where he will be forever known as “Kingsman”. Nice job Shake!
Jazz hands quickly jumped all over YHC during warmups for calling the upward dog stretch the “cobra”. You would think he is some kind of yogi or something :). Jazzy banter is good for any AO!! And, thank you for picking up the coffee’s this morning for everyone!!
Cobra Kai was awfully quite this morning….NOT! He comes in fully loaded to every workout!
We ran 1.3 to 1.5 miles pending who’s watch you were looking at. We all did approx. 150-160 merkins each today.
Remember to sign up on the new website F3isotope.com
Christmas party Dec 2 (Friday) at 11 lakes
Thanks to Outlaw for allowing me to lead a great group of men this morning.