TF & UM began hatching an idea to co-Q, and start at a later time to kick off the new year. We chose The Sword as the lucky recipient of this great plan. We also decided since LFC is home to the Sword and Samson, we would do a best of LFC workout. Here’s how it went.  15 of Isotope’s finest arrived looking for an epic beatdown to launch their 2023 fitness – or did they show simply because of the 7AM start???  Well, they got both!

Disclaimer (2 Qs but NEITHER were professionals?) & mosey to the blocks. Everyone grab a block and circle up for the warmup. 

20 SSH IC

10 Slow WM IC

10 IST IC

10 Slippery Dip Can TN Style IC

Move blocks out of the road in case HPD comes through. 

Mosey two islands and circle up for the Mini Sharknado:

15 Burpees & run a double island lap

20 Diamond Mericans run a lap

20 WW2 run a lap

20 Mericans run a lap

20 Scorpion Dry Docks run a lap

Time for the Mini Murph 

Run a full lap

10 pull-ups

20 Mericans 

30 Squats 

Run a full lap

Time for a mini Samson Suicide 

Run to each grassy section and do Mountain Climbers(2,4,6,8,10,12). Run back to the start and do a block burpee. 

Time for some block work. Line them up at the pull-up bars and push them 25 yards to the traffic cones & push them back. Return the blocks. 

Run to the bottom of the hill for a V-up/ Squat ladder 10-2, 8-4, 6-6, 4-8, 2-10. 

Run to MWAR for various rope and core exercises. 

The best of the Moleskine 

Blackbeard gets credit for posting although he arrived about 7:45 likely anticipating we’d be wrapping up. Little did he know the pax had voted for and basically begged the Qs to take it a full hour today.  But Blackbeard went to ensure Defined was indeed open, then purchased 10 coffees for the pax.  He went on to announce mid-MWAR that there were 9 left, so the 1st 9 to claim then would get free coffee.  Hard to believe no pax left MWAR at that very moment!

Burgoo announced he planned on a Murph this morning with other pax, but received 5 cancellations via text when he awoke.  Frogger offered to bail on the rest of us to join Burgoo for their own Murph, but after just the right amount of ridicule, Frogger agreed to stay the course.  Little did he and Burgoo know that the Qs has some Murch in the plan anyway.

Great to have Ponch in the gloom after a night shift and a short nappy-nap.  Maybe we should change the Sword to 7AM every Monday!

Some New Year’s resolutions were overheard in the gloom.  Here are some we heard.  Add comments for more:

Burgoo is going to do The Murph every month in 2023.  He will master the pullups before Summer.  

Frogger will talk about the Murph a lot in 2023. Or just talk a lot.  Either way, strong plan, Frogger.

Ultraman and The Force will post at every AO in Isotope in 2023.  There are 30-something.  Join us in this challenge!

Gnarly Goat is going to attend a major community event in 2023.  Perhaps a big trial.  Perhaps a political rally.  He’s also bound to retire again in 2023.  He’ll also pick up 2 new jobs in 2023.

Blackbeard is going to walk his way to weighing less than 175 lbs in 2023.  He’s almost there already.  Titan will walk with him with plans to come in 1 lb lighter than his BlackBae.

Happy Gillmore is going to post a minimum of twice/week in 2023 and earn the 9-Lives 2022 “100 posts” patch he received from Jersey Boy recently.  If he doesn’t Q 12 times to fully earn the whole patch, we’ll have it cut proportionately. 

Welcome to 2023.  Let’s get after it!