PAINinsula – the workout that keeps on giving


12 gloom warriors emerged from the shadows as the Q drove up, jumped out and took off right at 0530.

The Thang:
Mosey to the lower lot

Cotton Pickers X 15

Windmills X 15

IST X 15

SSH X 25

LBC X 20

Mosey to the base of the hill

11's with Squats at the top and Mericans at the bottom

Mosey to the rock pile

10 trps IC X 4 rounds of the following

Rock Squats

Rock curls

Rock shoulder press

Rock skull crusher 

Followed by 5-10-15-20 single count reps of the following at trees 1-4 going up the hill

Mericans

LBCs

Squats

CDD

Mosey to the lower lot

Rosalita X 20

Mosey to launch

Naked man moleskin:

1) Great to have Cheese Whiz and Shambala back for visits, welcome any time gents

2) That's some tall (long) cotton you got there GG

3) Nice mumblechatter Blackbeard ISWYDT

4) Venison (burger and sausage) for all those who completed the workout this AM

5) 3 Rivers – please register on the web site – you are all in now, it is time! Great to have you out again today

Honor and privilege always to lead this group of men!

Aye!

Outlaw