8 Warriors of the Gloom ignored the threat of rain and chose to post at PAINinsula and all are better for it
The Thang:
Jog to loading dock of HT
SSH X 20
Cotton Pickers X 15
Windmills X 15
IST X 15
Australian Pull-ups overhand grip X 10
People's chair for 1 mintue with 15 Air Presses
Incline Mericans X 10
Dips X 10
Australian Pull-ups underhand grip X 10 Jog to the rock pile
Bent over Row X 10
Rock Squat X 10 (1 set Sumo, 2nd round Goblet)
Low Curl X 10
High Curl X 10
Full Curl X 10
Skull Crushers X 10
Chest press X 10 with low flutter (X15 without Flutter 2nd set)
REPEATO whole set of rock exercises
Low Flutter X 20
Jog to the Planters
Decline Mericans X 10
Step up X 10 each leg
Dips X 10
People's Chair with Seal Claps X 10
Jog back to launch
LBC X 20
Rosalita X 20
Homer to Marge X 5
Crunchy Frog X 15
Touch 'Dem Heels
Airborne Mindbender
Recover, Recover
Naked Man Moleskin
1) Great reminder by Cherry Bomb at COT – reach out to someone you haven't seen in a while and encourage them to come out for a workout. Please support him at his Q Wednesday at Hollywood if not runnung 5@5.
2) Further enlightenment on the BS within the ranks of F3LKN per our resident expert Uncle Rico re: the thought that some pax have moved on from F3 as it has "served its purpose in their life" and they are "no longer sad clowns" – even if that were true, give it away to someone else. Don't stop leading!
3) Stromboli and I were both a little sore after a long weekend of golf in Alabama – thankfully, no banjo music was heard
4) Thanks to Titan and Gnarly Goat who were both feeling a little gimpy this morning – the pax was better off having you there
As always, an honor and a privilege to lead this fine group of men!
Aye!
Outlaw