There were 7 strong PAX that answered the want ads for human test subjects at the mad scientist lab this morning – 2 got an early start for the Standard. Unbeknownst to them they were about to be subject to a new all natural, organic PED comprised of various body weight exercises designed to genetically enhance their muscular performance. The PAX lined up to take their medicine- here is what happened next:
Warm-o-Rama
lap around discovery place to level 1 of the parking deck – circle up
Seal Claps x 10 IC
Overhead Claps x 10 IC
jump outs x 10 IC
put it all together SSH x 15 IC
Cotton Pickers x 10 IC
IST x 10 IC
Round One
Exercise ladder up the parking deck as a group
level 1 – Burpees x 5 run to next full level
level 2 – Burpees x 5 + mericans x 10 run to next level
level 3 – Burpees x 5 + mericans x 10 + air Squats x 15 run to next level
level 4 – Burpees x 5 + mericans x 10 + air Squats x 15 + LBC x 20 run down one level
level 3 – Burpees x 5 + mericans x 10 + air Squats x 15 run down one level
level 2 – Burpees x 5 + mericans x 10 run down one level to start
level 1 – Burpees x 5
Round Two
mosey to bottom level for nothing but core all IC
Level 1 – LBC x 5 run up to next level
Level 2 – LBC x 5 + touch them heels x 10 run to next level
Level 3 – LBC x 5 + touch them heels x 10 + WW II x 15 run to next level
level 4 – LBC x 5 + touch them heels x 10 + WW II x 15 + Low Flutter x 20 run down one level
Level 3 – LBC x 5 + touch them heels x 10 + WW II x 15 run down one level
Level 2 – LBC x 5 + touch them heels x 10 run down one level
Level 1 – LBC x 5
Round Three
partner up for nothing but legs
500 Air squats between the pair. Partner one runs up the stairs to top deck, partner two performs exercise. Flapjack when partner one returns. Keep going to 500
misey to level 1 elbow plank
recover recover
Quick Moleskin – Strong work out of the PAX, I always enjoy leading at the Mad Sci AO
The rest of the F3 Isotope fartsackers missed a good workout. But don't fret I will be bring by the mobile laboratory to an AO near soon
Thanks LaBon for the opportunity to lead
that is all
TBone…Out