Okay so I could not find one of the pax scrappy brought.  He has a F3 Name.  Additionally I could not find “The Natural”

18 of Isotopes best posted at Paininsula this morning. Here the story behind this madness:

Mosey down to the lot

Plank Position

Pigeon Left Leg

Pigeon Right Leg

SSH x 15

IST x 15

Windmill x 10

Runners Stretch – Right

Runners Stretch – Left

Mosey over to wall corridor

Decline Mericans x 10

Step ups x 15 each leg

Incline Mericans x 10

Wall Sit with Seal Claps

Mosey over to town square for a ladder

LBC x 55

CDD x 55

Mosey back to the wall corridor

Decline Mericans x 15

Step Ups x 15 each lege

Incline Mericans x 15 (Thank you Thug for the reminder)

Wall Sit plus air press

Back to the town square for a full circuit sprints around the square.  Each section ended with a series exercises including 10 Burpees (Thank you Omega)

Back for another Ladder

Back to launch for some Mary

 

Good work men.  We covered 2 miles this morning.

Always thankful to be part of this fine group of men.  Greyhound Thank you for taking us out this am

 

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