10 men of Isotope rolled around and said please & thank you at The Sword. Here is their story:
0500
Anchovy, Rooter, YHC & Hoodie met The Standard for ~1.5-3 miles
0530
WARM-A-RAMA:
SSH x 25 IC
IST x 10 IC
Cotton picker x 10 IC
Americans x 10 IC
THE THANG:
Grab a block
Pull-ups x 5 OYO
Curls x 10 IC
Shoulder press x 15 IC
Run to row 2
Hand release mericans x 20 OYO
Side shuffles to end of row then run to the bars
Pull-ups x 5 OYO
Curls x 10 IC
Shoulder press x 15 IC
Run to row 3
WWII sit-ups x 20 OYO
Side shuffles to end of row then run to the bars
Pull-ups x 5 OYO
Curls x 10 IC
Shoulder press x 15 IC
Run to row 4
Tootsie roll burpees x 20 OYO
Side shuffles to end of row then run to the bars
Pull-ups x 5 OYO
Curls x 10 IC
Shoulder press x 15 IC
Run to row 5
Apollo Onos x 20 OYO
Side shuffles to end of row then run to the bars
Pull-ups x 5 OYO
Curls x 10 IC
Shoulder press x 15 IC
Run to row 6
Balls to the wall
Side shuffles to end of row then run to the bars
Pull-ups x 5 OYO
Curls x 10 IC
Shoulder press x 15 IC
Put away blocks
Run back to the cars
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Burpees x 20 OYO
Airborne mindbender
Recover recover
COT
NMS:
- TClaps to Tuck on an awesome run as MQ at The Sword…thanks for your leadership brother
- Baller & Rooter won the day crushing the runs to/from the bars
- Ramrod especially enjoyed his tootsie rolls
- All 10 men did enough side shuffles to earn a spot in Bam Bam's basketball league
- We care about your fitness at The Sword…go see Bunyan at The Foundry for politeness
- YHC has never heard anyone complain about airborne mindbenders until this morning…strong work even for you Caboose
- Hoodie met The Standard but only half of it
- Awesome to have Amen crush the beatdown…looking strong brother
- Vinegar Bend outworked Fred on everything but the SSH and airborne mindbender
- Anchovy guarenteed a Breakfast Club sighting…guess we'll have to wait for him to show on Friday
- Thanks for the opportunity to grab the MQ at The Sword, Tuck. Its always an honor and pleasure to lead such a fine group of men. Until the next time…
DH