8 of @f3isotope’s finest came out to get back after it following the Labor Day hoiliday weekend. Here is their story.
The Thang:
Mosey to the lower lot for a 1/2 lap
SSH X 20
Long Snappers X 15
IST X 15
Windmills X 15
Mosey to the fire station
LBCs X 20
Low Flutters X 20
Pick up a rock and head to the guard rails
Ladder workout 5 – 10 – 15 – 10 – 5 of each of the following, with each exercise followed by a guard rail hop
‘Mericans
Rock Squats
Rock Curls
Rock Shoulder Press
Rock Skull Crushers
CDDs
Mosey to the fire station parking lot
Rock Squats X 10
Rock Curls X 10
Rock Shoulder Press X 10
Rock Skull Crushers X 10
Rock Chest Press X 20
8 Count Bodybuilders X 10
Mosey to the Fire Station
Pledge of Allegiance
Touch ‘Dem Heels X 20
Pretzel Crunch X 20 each side
Mosey to launch
LBC’s X 20
Homer to Marge X 5 rounds
Low Dolly’s X 10
Freddie Mercury X 20
Rosalita X 20
Naked Man Moleskin:
- Hot, humid morning but relief is on the horizon
- Great to have Gnarly Goat back in the ‘hood
- Thanks to Macbeth who picked up the bar tab for most of our coffees this AM
- Please look to sponsor Osh Kosh and Macbeth in their upcoming medical mission trip to Nepal as well as all those doing the Purple Heart Homes Take That Hill ride
As always, it was an honor and privilege to lead this group of men today!
Aye!
Outlaw