21 of Isotope's finest pax received at least 1 Q School continuing education credit at Emmaus. Here is their story:
0445-0500
Popcorn, Slingshot and YHC met The Standard for 3-5 miles
0530
Disclaimer
WARM-A-RAMA:
SSH x 25 IC
IST x 10 IC
Long snapper x 10 IC
THE THANG:
Curls x 10 IC (Poptart)
Overhead press x 15 IC (Turncoat)
Swings x 15 OYO (Perrier)
No clue x 10 IC (Hoodie)
Run to the top of the deck & complete 10 burpees OYO
Curls x 10 IC (Popcorn)
Chest press/low flutter x 10 IC (Jimmy O)
Single arm swings x 15 OYO (Goodlife)
Skull crusher x 10 IC (Heely)
Run to the tope of the deck & complete 10 burpees OYO
I wish it was burpees x 10 OYO (Enron)
Plank, downward dog, lift heel, pigeon (Stray)
Run to the top of the deck & complete 10 burpees OYO
KB LBCs x 10 IC (9 Lives)
Pigeon (Crocs)
Prob something hard x 15 IC (Cherry bomb)
Mericans x 25 SC (Kosar)
Run to the top of the deck & complete 10 burpees OYO
Upright row x 15 IC (Smokey)
Romanian deadlift x 10 OYO (Jedi)
Monkey humpers x 20 IC (Ramrod)
Single arm curls x 10 OYO (Slingshot)
Run to the top of the deck & complete 10 burpees OYO
Dragon drops x 10 OYO (Poptart)
Single arm press x 10 OYO (Turncoat)
Lunges x 10 OYO (Perrier)
Curls x 10 IC (Hoodie)
Run to the top of the deck & complete 20 WWII situps OYO
MARY:
Burpees x 10 OYO (Popcorn)
Chest press/low flutter x 10 IC (Jimmy O)
Single arm swings x 15 OYO (Goodlife)
Skull crusher x 10 IC (Heely)
Run to the tope of the deck & complete 20 WWII situps OYO
Mericans x 10 OYO (Enron)
Burpees x 1 OYO (Stray)
Recover recover
COT
NMS:
- Total Whine meet Emmaus. Emmaus meet Total Whine. Maybe we should meet here more often.
- Carpetbagger hates to lift heavy things so he ran with Camelback…strong gents
- Hey Poptart is it really a dragon drop if there is no hissing?
- Stray and Crocs strayed but we pulled them back
- Popcorn gets it
- Slingshot is training for so many events but not sure he's actually signed up yet
- Heely was there so we had to show him some of what he missed at FKT
- Jedi made us do hard things, it was almost as if he was channeling Big Mean
- Sunday is Mother's Day. Don't forget and if you do make sure you hit the grocery store for flowers before 0700 otherwise all the bouquets will be gone. #ProTip
- Prayers up for Heely's grandparents, Swingstate and his fam and Olive and his fam.
- Thanks to Ramrod for the opportunity to Q at Emmaus. Thanks to the GBs for always showing up. Thanks to the LFC Men's Ministry for the EH (Email headlock in my case) and to the pax for the constant encouragement and motivation. Now go out and do something AWESOME on a Friday. There are lots of people that you will encounter today that need you to step up and make a positive impact in their lives. Go do that. Until the next time…
DH