7 hard-chargers stayed up too late watching the Heels take the championship, but stil sallied out to put their own heels to Heaven in a painful editon of PAINinsula.
The painful THANG:
Assume flr for muster, instruction and inspection.
Over to CoP for
20 ssh
15 windmill
15 IST
20 big arm circles
Invisble jump rope
Bear crawl to colonnade for
10 box jumps 10 dips
8 box jumps 8 dips
6 box jumps 6 dips
4 box jumps 4 dips
2 box jums 2 dips
Over to the Jetton square to honor the Heel with 4 COREners (get it? get it? 4 corners of core exercises!!)
Over to Horseshoe hill
Sprint up. 5 slow squats. Back down. 5 slow squats
Backwards up. squats. Down. squats
Side shuffle up. squats. Down. Squats.
Side shuffle up. Squats. Down. Squats.
Over to the rock pile
Curls for girls. Overhead press. Bent over rows. Skull crushers.
Rock webb-amid. 1:4 ratio up to 5:20, then back down. Crowd pleaser.
Oh yeah, don't forget the 300 merkins.
Joggy back to launch.
MOLESKINE:
1. Jersey Boy is on a workout roll. He's hitting new AO's and is going to pitch FiA to MJerseyBoy. Aye.
2. Outlaw stayed up too late, but cowboy'd up this morning. Aye.
3. Hattrick and Moby. Both fast.
4. Blame for hill work goes to Macbeth who is jonesing for BRR.
5. Good job by war baby Foghorn Leghorn who gave all and a little more…merlot splash.
Good morning gents. Thanks for coming out. ISI.
Goat sends.