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