0445:  Crocs and YHC for 4 miles out and back, joined by The Force for the last couple of miles.  Frogger separately ran 1 mile and is looking strong.

0530: 

WARM-O-RAMA:

• Mosey up to the top of the deck at DPK, including high knees, butt kickers, Quadraphilia, exaggerated long striders, and side shuffles L / R
• Down the stairs, back to our bells.  Carry the bells to the front of Discovery Place, for all of Huntersville to see us in our “Eric Rowell” shirts. 
• Circle up, disclaimer given.  (Where was Hotwax?)
• “The Motivator” to 10.  Now you know.  That is a thing they do in Huntsville, Alabama; and I’m sure other regions as well.
• Slow deep squats x 10 IC to demonstrate form for the day.

The “CrossFit inspired” Thing:

Blame my friend Jerry for the idea.  His idea of a great workout involves pain and misery, and that is basically what transpired today for some of us who don’t boot camp enough.

This was a Tabata workout, with 2 minutes “on” and 1 minute…well…not “off” but not doing the hard thing.  Make sense?

Cycle 1:

• 6 x overhead kettle bell press
• 4 x Burpee with a jump onto concrete or over your bell
• 6 x slow deep squats with your bell
• 8 x concrete jump on lover *

* This was all written in chalk.  The intended writing was “jump on  /  over” but I ran out of room.  So the Pax read “jump on lover” and of course chaos transpired after that.  Lol.

It was repeat-o all that ^ for 2 minutes, remembering where you left off each time. 

During the 1 minute “off” periods we did some glute bridges, Al Gores, and maybe the Q even allowed everyone to rest once because I am a kind Q.

Then back to the cycle 1 movements for a total of 4 rounds.

“Recovery mosey” up the deck.  Oh, Quadraphilia style though…and I don’t want to hear any lip about that!!  Back to our kettle bells for cycle 2.

Cycle 2:

• 8 x kettle bell swings (Russian style, which simply means go to eye level and no further)
• 8 x slow deep squats with your bell
• 8 x kettle bell swings, Russian style
• 8 x Mericans

It was repeat-o all that ^ for 2 minutes, remembering where you left off each time. 

During the 1 minute “off” periods we did LBCs.  Good news, once you get to 100 LBCs you were done.  This meant some Pax actually got to rest during the third “off” period. 

Return the bells.  Circle up near the parking lot for Mary.

Mary:

• “Captain Thors” to 6.  We wanted to go to 8 but ran out of time.

Recover, recover.  According to Strava, we covered ~1 mile in total.

Moleskin:

“The Pax of Isotope are among the best people I’ve ever met or will ever meet”.

That came out wrong admittedly, because I can’t really think of a better bunch of dudes than we have here.  How lucky we are to have found this thing called F3!

It’s been 8 years in F3 for me.  Thanks to Lawndart (and “the other Rocket” – Julio Cassell) for the invite 8 years ago.

I hope we’re still doing this thing a long time from now.  Cheers to everyone in Isotope!  It is the best region in all F3, and I will fight anyone who claims otherwise.

Turnpike