Railin’ Good Time


15 of F3 Isotope’s finest emerged from the gloom at the finest AO in all of Cornelius, PAINinsula.

The Thang:

Mosey around the lower parking lot

DISCLAIMER
SSH X 20

Windmills X 10

Toy Soldiers X 10

Long Snappers X 15

Calf Stretches

Mosey to the rock pile and obtain a rock, carry to the guard rail for 3 CYCLES OF THE FOLLOWING:

Decline ‘Mericans X 10

Air Squats X 10

Split Bulgarian Squats X 10 each leg

Guard Rail Dips X 15 

Run 50 yards uphill and back

Rock Squats X 10

Rock Curls X 10

Rock Shoulder Press X 10

Rock Skull Crushers X 10

8 Count Body Builders X 10

Run 50 yards uphill and back

Mosey to Fire Station

Pledge of Allegiance and President Jimmy Carter remembrance

Mosey to the mini-horseshoe route – Partner DORA

100 Carolina Dry Docks

200 LBCs

Mosey to the launch

Low Flutters X 20

Rosalita X 20

Homer to Marge X 5

COT

Naked Man Moleskin:

  1. Thanks to all who came out, slightly warmer temps and ice free AO was nice
  2. Always a pleasure to have Scrappy and his energy in the house
  3. Welcome Hollywood back from your trip
  4. Centerfold not only kills the workouts, but has had great attendance since joining our ranks. Oh, to be young again
  5. Lots of PAX planning ski trips – hence the leg heavy workout today
  6. Lots of openings coming up on the calendar for Q’s – step on up, don’t be shy

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

AYE!

Outlaw

 

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