11 of @f3Isotope’s finest came out for a promised full body workout and I trust none were disappointed.
The Thang:
Mosey to Dutchman’s lot
Disclaimer
SSH X 20
Long Snappers X 10
Windmills X 10
IST X 15
Mountain Climbers X 20
‘Mericans X 10
Mosey to Corner # 1 for C2C
Lap 1:
‘Mericans X 10
Squats X 15
IST X 20
LBC X 25
Lap 2:
‘Mericans X 10
SSH X 15
CDD’s X 20
Low Flutters X 25
Lap 3:
‘Mericans X 10
CDD’s X 15
Backward Step Lunges X 20
W’s X 25
Mosey to the planters
Decline ‘Mericans X 10
Step ups right leg X 10
Incline ‘Mericans X 10
Step ups left leg X 10
People’s chair – round 1 seal claps, round 2 air press
REPEATO
Partner DORA 200 LBC’s total with parking lot laps
Mosey to the rock pile
Rock Squats X 10
Rock Curls X 10
Rock shoulder press X 10
Rock skull crushers X 10
Rock chest press X 15
8 count body builders X 10
REPEATO
Mosey to fire station
Calf raises – 3 sets of ten, toes forward, toes out, toes in
PLEDGE OF ALLEGIANCE
Mosey back to launch
MARY
Pretzel crunch X 10 each side
Touch ‘Dem Heels X 15
Freddie Mercury X 10
Crunchy Frog X 10
COT
Naked Man Moleskin:
- Felt quite a bit warmer today although still at freezing mark for the workout
- Those rocks will make even gloved hands cold
- Please sign up to ruck, walk, run or volunteer for the OST Christina Latini Memorial event 3/16/2024
- Thanks to all for asking, my Dad is doing well recovering from his Watchman heart procedure last week
- Calendar is open for Q’s at the finest AO in all of Cornelius – we’d love to have you
- Have 2 Iron Horseshoe shirts to still bestow – Gnarly Goat and Holiday.
As always, it was an honor and privilege to lead this group of men today!
Aye!
Outlaw