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