13 of F3 Isotopes finest posted @ Viking this morning.  Here is there story:

Circle Up

Disclaimer

Warm up:

Legs Shoulder width apart

Nose to left Knee 

Left Runners Pose

Left Arm Up

Back to Center

Nose to right knee

Right Runners pose

Right Arm up

SSH – 10

IST – 10

Slow Wind Mill – 15

Mosey to the rock pile

Time to Climb the ladder

Run down the hill to the middle of the lot – 10 Leg Lifts

Run to the top – 1 Squat

Mosey of over the covered Picnic Bench area near the track

15 Inclined Mericans

20 Steps ups each leg OYO

15 Inclined Merkins

Mosey back to Rock pile and grab a rock.

With your rock:

Full Curls – 10

Skull Crushers – 10

Time for another ladder

Run down the hill for LBC’s

Run up the hill for Chest Press

Rock Curls – 10

Squats with Rock – 10

Shoulder Press – 10

Skull Crushers – 10

Mosey back to home base

Pigeon Stretch each leg.

RECOVER

I am the luckiest man in the world to be able to lead such a fine group of MEN this morning.  Thank you all for attending.