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:
- Thanks to all who came out, slightly warmer temps and ice free AO was nice
- Always a pleasure to have Scrappy and his energy in the house
- Welcome Hollywood back from your trip
- Centerfold not only kills the workouts, but has had great attendance since joining our ranks. Oh, to be young again
- Lots of PAX planning ski trips – hence the leg heavy workout today
- 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
Is the 8 count bodybuilder done in Cadence? or Count?