17 Pax of F3 Isotopes finest posted at the Paininsula this morning.  Here’s what they accomplished!

Everything in 10:

Warm up

SSH

Imperial Storm Trooper

Windmill

Merkins

Plank Position

Right leg up and Swing Over

Bring right thru for pigeon

Repeato for Left Pigeon

Mosey over to the corridor

10 Step Up Each Leg (High Knee)

Incline Merkin

Decline Merkin

Dips

Merkins

Squat

Mosey over to the fire house

Find a rock of your choice.

Time for 11″s

10 Rock Curls

1 WWII

Shoulder Press In Cadence

Skull Crusher

Bent over row

Squat

Chest Press

Skull Crusher on your back

Pledge of Allegiance

Mosey Back to Warm Up Location

Mountain Climbers

Peter Parker

Parker Peter

Pretzel Crunches

Fire Hydrant

Back to Corridor

Dips

Step Ups 10 Each Leg

WII Sit ups

Monkey Bumper

Back to Launch pad

10 Merkins

Always an honor to lead F3 Isotope Pax. Overall quiet group this am with the exception of Oyster.  Great hearing Oyster mumble chatter this am.

Please remember to sign up for Christina Memorial 8K on March 16