PAINinsula Tour Du Jour


11 warriors emerged from the Gloom to challenge themselves with a total body beatdown  – here is their story

The Thang:

3 Varieties of calf stretches to stretch the gastrocnemius and soleus

Hmstring stretches

Mosey to the Dutchman's lot

SSH X 20

IST X 15

Cotton Picker X 15

Mosey to corner for C2C beginning and ending with an exercise

Diamond Mericans X 5

Wide Mericans X 10

Squats X 15

CDD X 20

LBC X 25

REPEATO

Mosey to the base of the hill

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

Mosey to the rock pile at the top of the hill for rock work

Sumo Squats X 10

Curls X 10

Overhead press X 10

Skull Crushers X 10

21's of curls – 7 low curls, 7 high curls, 7 full curls

Mosey to the fire station

Pledge of Allegiance

Low Flutters X 20

LBC X 20

Mosey to the HT wall

People's chair X 90 seconds with butterflies X 15

Muhammad Alis X 20

Mosey to the launch

Homer to Marge X 5 sets

Crunchy Frogs X 15

Touch 'Dem Heels X 20

Pretzel Crunch X 15 each side

 

Naked Man Moleskin:

1) Thanks to Cousin Eddie for the anatomy confirmation this morning while stretching both our gastrocnemius and soleus

2) We missed Omega this morning but lifted up Gianna at COT as she recovers from Scoliosis surgery, as well as Full Moon's M, Kid Rock's sister and Deep Dish's Mom in their fights against cancer

3) So glad Callahan went back and chose a more respectable rock so I do not have to call him out in the backblast

4) To clarify, Hacker ran the day after completing the 50 miles at the Tuna Run, as in the very next day, no rest day. 

5) Christmas party – next year

As always, it was an honor and privilege to lead this group of men today!

Aye!

Outlaw