The Sword Reunites with Chelsa


16 of the strongest men in Isotope gathered to reunite with Chelsea. This is their story:

0500

Anchovy, Breakfast Club, Lego, Rooter and YHC met The Standard for ~3 miles

0530

WARM-A-RAMA:

SSH x 25 IC
IST x 10 IC
Carrot Puller x 10 IC
Mericans x 10 IC

THE THANG:

Chelsea (Do all exercises below OYO EMOM) x 10 min

 

Pull-ups x 5

Mericans x 10

Squats x 15

 

Run to the end of row 1
WWII Sit ups x 20 OYO

 

Run to the end of row 2
CDD x 15 IC

 

Run to the end of row 3

Apollo Ono x 10 OYO

 

Run to the end of row 4

Low flutter x 15 IC

 

Run to the end of row 5

Dips x 15 IC

 

Run to the end of row 6

LBCs x 15 IC

 

Mosey back to the bars

 

Chelsea (Do all exercises below OYO EMOM) x 10 minutes

 

Pull-ups x 5

Mericans x 10

Squats x 15

 

Mosey to the rock pile & grab a rock

 

Full curls x 15 IC

Shoulder press x 15 IC

Skull crushers x 10 IC

Bent over row x 15 OYO

Chest press x 15 IC

 

MARY:

 

Homer to Marge

Low flutter x 25 IC

Low dolley x 10 IC

 

Recover recover 

COT

 

NMS:

  • Its official. Chelsea is great for marathon training. Just ask Breakfast Club…um or Baller.
  • Welcome back kotter Kosar and Tommy Boy. The pax is stronger with you in it.
  • Pancho doesn't miss a Monday or Friday at LFC. Lookin' strong brother.
  • Bunyan is cookin' up a runners workout at Dragon Slayer. Feels like a personal invite for the GBs. HC.
  • Bam Bam comes back to the pax to Q next Monday at The Sword. Don't miss it.
  • Ironpax challenge starts Sept 2 at The Sword and runs for 4 weeks in Sept. Get signed up here: https://f3greenwood.com/ironpax-form/
  • Thanks to the pax for the opportunity to lead this strong group of men. Thanks to the LFC Men's Ministry for the EH (Email Headlock in my case) and to the pax for the constant encouragement and motivation. One question…where/when is your next Q? If you can't answer that question and/or it is not on the calendar, go ahead and fix that right now. You vs. you. Get it done. Until the next time…

DH