Late last night I decided I was going to venture back up to Isotope and attend FKT. Went on Twitter and didn’t see a PB for it because apparently the retweet bot is down on the F3Isotope twitter (get it together Slingshot, just cause you had a baby doesn’t mean you can start slacking.) After checking Twitter I went to the website and saw it was Q-less so YHC decided to sign up and bring the pain.
So here’s what we did which is what I thought up late last night:
Standards:
Jobe did his usual 0500 standard with a core standard to follow
Matlock and CB ran their own solo standards
Auto, Frodo, and Heely ran the traditional FKT standard I’m assuming??
YHC, Hoodie, and Swing State showed up just for the pain
The Thang:
Run to the Arnies Army Pull up bars
Half of the Murph but straight through
50 pull ups, 100 mericans, 150 squats
Anytime you had to stop in the middle of an exercise to take a break 5 burpees
Run to bridge
10 wall jumps
Run to grass hill before hardcore hill
Ran short on time so we did 7’s instead of 11’s
Run to top of hill 6 jump squats
Run to bottom 1 bonnie blair each leg
Repeato going down/up one until you got to 1 jump squat and 6 bonnie blairs each leg
Run back to launch
Recover Recover
Name o rama
COT
Moleskin:
- Prayers up for Blackbeard as he has back surgery soon, reach out if you can!
- It was great seeing everyone this morning, thanks for showing up!
- Jobe’s squat form leaves much to be desired
- Swing State technically followed instructions, but took a short cut back to launch
- Heely is still fast
- Matlock is ripped, like holy moly man share your secrets
- See y’all down in my neck of the woods for the NODA Bonesaw on Thursday 7/27!
- Everyone crushed it this morning!