Rock and Roll Ain’t Noise Pollution


4 ran the Standard (Stromboli, M-16, Hacker and Outlaw) prior to a muggy, humid but rainless final workout of July at the finest AO in all of Cornelius – PAINinsula

The Thang:

Mosey to the lower parking lot

Forward fold

Jump back to downward dog with alternating calf stretches

SSH X 20

Cotton Picker X 15

CDD X 15

Mosey to the rock pile and pick a good one

Circuit ROCK 'N ROLL workout with rocks

Sumo Squats X 10

Curls X 10

Shoulder Press X 10

Supine Skull Crushers X 10

Chest Presses X 10

(4 total sets)

Then work up the hill, at each tree do 5 reps, then 10 reps, then 15 reps, then 20 reps of the following exercises: 

Mericans

LBCs

CDD

W's

Mosey to fire station

Low Flutter X 20

Rosalita X 20

Mosey to the lower parking lot

Touch 'dem heels X 20 with 10 more after form correction

Mosey to launch point

Pretzel crunches X 10 each leg

Naked Man Moleskin:

1) Great to have Hacker back in the pax

2) Special treat next week – Stromboli will celebrate 6 years in F3 with Q at PAINinsula

3) Today, Stromboli apparently did a swimming workout at PAINinsula and we didn't even go in the lake – Standard run or otherwise

4) Egyptian not being on a F3LKN BRR team is nothing short of criminal. Criminal I tell you.

5) Beefcake and Hollywood were getting after it as usual this morning

6) Yosemite posted sans neighbor Omega, but did not run to the workout. Happy to have him whatever his mode of transportation

Honor and privilege to lead this group of men as always.

AYE!

Outlaw