Block, Burpees & Chelsea


12 men of Isotope seemed very excited to learn that YHC had the Q this morning. This is their story:

 

0500

 

Blackbeard, Amen and YHC met The Standard for ~2-3 miles

 

0530

 

 

DISCLAIMER

 

 

WARM-A-RAMA:
 

SSH x 25 IC

IST x 10 IC

Carrot puller x 10 IC

Burpees x 10 OYO

 

THE THANG:

 

5 min with Chelsea (All exercises performed below EMOM):

 

Pull ups x 5 OYO

Mericans x 10 OYO

Squats x 15 OYO

 

Grab a block & circle up

Full curls x 10 IC

Block press x 10 IC

Bent over row x 10 IC

Push it to the end of the lot

Repeato x 2

 

Block & Burpee Suicides

 

Run to the first parking lot line with your block, set it down. Run back to the start, do a burpee. Repeato while advancing your block to the next white parking lot line until you have reached the end of the row (~20 parking lot lines)

 

5 min with Chelsea

 

Mosey to The Box

 

People's chair

Air press x 20 IC

Balls to the wall

 

MARY:

 

Homer to Marge

Low flutter x 20 IC

 

Sprint to the back of the parking lot & put back your blocks

Sprint back to the start

 

Recover recover

COT

 

NMS:

  • Frontier, Blackbeard & Amen embraced the long side of the parking lot by doing a couple extra suicides…strong work
  • Mona Lisa looking fit & strong after a month of Qing…he basked in the glory of no responsibility today
  • Awesome to have Canary & Bootlegger back out…a lesson in accountability…if you respond to the PB you have to show up #Kotters
  • Rooter skipped The Standard but out sprinted us all (as he does)
  • Bunyan promised another lesson in Supply Chain at The Foundry
  • Bam Bam is back to being awesome on Monday…well until July
  • We just hung out on first base with Chelsea. She left the pax wanting more.
  • Always an honor to lead the pax at The Sword. Awesome to have some new faces & to watch everyone push this morning. 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. You men continue to inspire me daily! Now go be teh light for someone else. Until the next time…

DH