YHC and younger brother Crotch Rocket are in Grand Cayman this week for a family vacation.  After my Twitter inquiry for any other Pax in the islands, I learned that Isotope’s very own Scrappy was also trying to enjoy some time away from the hustle and bustle of Lake Norman.

It took very little convincing to coordinate a Tuesday morning beatdown in paradise.  Scrappy pulled up on time and we kicked things off.

WARM-O-RAMA

• SSH x 30 IC
• Toy Soldier x 15 IC
• Imperial Storm Trooper x 15 IC
• Slippery Dip Can x 15 IC
• Mountain Climber x 15 IC
• Plank Jacks x 15 IC

Let’s mosey.

THE THANG

With Scrappy still rehabbing his hamstring and Crotch Rocket rehabbing a rib injury, we did short moseys between main road driveways with exercises in between.  Probably not in accurate order.

• Rocky Balboa x 20 IC
• Slow Deep Squat x 15 IC
• Merkins x 12 IC
• Grab Some Wall
  • Land the Plane x 20 IC
  • Air Press x 20 IC
• Lunch Walk to the Next Driveway
• The Dip x 12 IC

We found a construction site with a cinder block!  Three-way-Dora time.

• Round 1
  • Person 1:  Curls
  • Person 2: LBCs
  • Person 3: Runs to dumpster and back
• Round 2
  • Person 1: Skull Crushers
  • Person 2: Low Flutter
  • Person 3: Runs to dumpster and back
• Round 3
  • Person 1: Chest Presses
  • Person 2: Dying Cockroach
  • Person 3: Runs to dumpster and back
• Round 4
  • Person 1: Bent Over Row
  • Person 2: Touch Them Heels
  • Person 3: Runs to dumpster and back

Block back, run back to launch point in reverse order.

• Step Ups x 10 Each Leg
• More Dips x 12 IC

MARY

• 10 WWII Sit Ups
• LBC x 20 IC
• Push Throughs x 20 IC
• Left Suzanne Sommers x 12 IC
• Left Double Toe Taps x 12 IC
• Right Suzanne Sommers x 12 IC
• Right Double Toe Taps x 12 IC
• 10 Burpees OYO

MOLESKINE

Proud of my brother and Scrappy for getting up and getting active this morning.  I truly feel blessed for the community of F3.

Can’t wait for the Scrappy Q and what may be Crotch Rocket’s VQ!  Until tomorrow…