5 men of Isotope met Chelsea's younger sister at The Blender but were too busy crushing it to catch her name. Oh well…next time. Here is their story:
0500
Auto and YHC met The Standard for ~3 miles at a fellowship pace
0530
WARM-A-RAMA:
Dynamic warmup
SSH x 25 IC
IST x 10 IC
Carrot puller x 10 IC
THE THANG:
Mosey over to side parking lot…far away from the pull up bars. The following sets of 3 exercises are done every minute on the minute. 20 sets total with ~1 mile of running mixed in for good measure:
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
Run ~0.25 mile
Burpees x 4 OYO
KB Presses x 8 OYO
KB Swings x 12 OYO
Repeato x 3
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Mericans x 10 IC
Mobility minute
Mericans x 10 IC
Mobility minute
Burpees x 10 OYO
Recover recover
COT
NMS:
- Bunyan's burpee toe is healing nicely. Crushed it with a man's bell today.
- Bagboy was the first to finish almost all 20 sets…Nantan ain't messin' around.
- Good to have Auto fresh off smoking the MBM. Strong work this AM.
- Flo is always there with the pup and always knocks out the beatdown and Qs his own beatdown for his pup. Awesome work my man.
- Prayers up for F3 Hartsville and the family of F3 Waterbug. We got in all 45 burpees to honor Waterbug and then did it again because the F3 Hartsville pax deserve it. Prayers up.
- Thank you to all 4 men that evaded the fartsack and chose to do something awesome this morning. Its hard to get up to go do something hard when you know it is going to be hard. We can't lose sight of what makes F3 and Isotope awesome. 2ndF and 3rdF have their place and are important for sure but the constant sharpening of iron at hard beatdowns is what forges us as F3 men. Don't lose sight of that. There may not be a better place to do that then The Blender.
- Sign up for OST 8K. Hey Speed for Need will be there.
- Thank you to Two Buck for the opportunity to Q at The Blender. Thanks to the LFC Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. Until the next time…
DH