Full AO = Full body beatdown

Event Date

May 18, 2023


4 pax hit Isotope’s most complete AO for a full body beatdown

Things happened.  And it went a little something like this……

Warmorama:

  • mosey lap around parking lot
  • SSH x 15 ic
  • Windmill x 10 ic
  • IST x 10 ic

The thang:

  • mosey with bells to outside gym
  • Circuit 1
    • pull ups or rows, overhead press, curls, squats, low flutters
    • repeato
    • repeato
    • lap around the rec center
  • Circuit 2
    • 1 pax gives an exercise to the others, while he then takes a lap around the parking lot island.  Switch up each time until all pax get 3 complete cycles through.  ***too many individual exercises to remember but we got upper body, lower body and core in there
    • lap around rec center
  • Circuit 3
    • peoples chair, peoples chair with overhead press, peoples chair with touch them heals, merkins, carolina dry docks
    • repeato
    • repeato
  • Mosey back to bells and then launch point for COP

Moleskin:

  • tclaps to Pool Boy for hitting a mega-standard.   Started at 0445 with some laps on the track.
  • Welcome Chilly Willy to the new Dragon Slayer AO.  His old stomping grounds before F3.  Come back and Q
  • We all got smoked with the extended peoples chair routine.  We finally found an end to AM-PM’s pain cave.  But it didn’t go unnoticed that Chilly Willy never came out of his stance.  That was some strong stuff.
  • Thank you AM-PM for the opportunity to lead this morning
  • What I learned today:   Pool Boy is a month out from having twins.  That was his motivation and purpose for answering AM-PMs eh and hitting the gloom with us.  He is crushing it.  Getting better each week.  But he is intentional and disciplined at what he is doing — talk to him about it.  He set another goal about 75 minutes of exercise (two 45 minute sessions), 1 gallon of water, read 10 pages of “self-help” stuff daily.   Pool Boy is an inspiration.  So be a Pool Boy.  Be the man who is working at it hard to get himself right (mentally, physically, spiritually) to be able to lead his growing family.  
    • PS to Pool Boy….. we are here for you, you are never alone, Psalms 27:17