Shamrock and Rambo, not on the Pax list were also in attendance.
23 of Isotope’s very, very, very strong gathered for Arnie’s Army this cool, gloom-filled morning.
The Thang:
2 warm-up lot laps
COP:
SSH X 30
The windmill X 20
The squat X 20
‘Mericans X 10
The Groiner X 20
WWII Sit-up @ 20
IST X 10
Very Slow Merkin @ 10
Mosey to Devonshire for 30 yard lunge-walk
LBC X 20
Mosey to the bridge.
Over and Backs: Over, bear crawl across bridge, 5 merkins, bear crawl back, over and back, repeat 4,3,2,1
Tighten-up for the AA Planking Bridge Crawl- everyone 2X through
Frog-jump length of the bridge
Sprints on the bridge 4 times
Man-maker Merkin X 20
Mosey to pull-up bars, partner up
Partner 1: 20 hanging straight-leg lifts, partner 2: 20 Merkins, swap and repeat
Partner 1: 15 hanging straight-leg lift, partner 2: 15 scorpion dry-docks, swap and repeat
Partner 1: 10 chin-ups, partner 2: 20 LBC, swap and repeat
Partner 1: 10 hanging straight-leg lifts, partner 2: 10 Merkins
Mosey to MARY:
The W X 15
Freddy Mercury X 20
Very, very, very slow Merkin @ 5
Recover X 2
- Frog jumps and groiners are 2 exercises that are not particularly enjoyed by the Pax.
- Ikea proudly noted he has never run The Standard; he just calls it running from home (joined this morning by Tagless and Ultraman.)
- Amoeba mixed in some sad clown (solo running) to and fro today. Nice job.
- YHC noted strong form by Binary on the straight-leg lifts. Those are deceptively difficult.
- If you haven’t noticed it, The Geek has tremendous form for the cotton picker. Someone should video and post it on YouTube. He’ll get at least one view. (His own, and probably a thumbs up, too)
- Always a pleasure to lead this great group of Men!