• When: 01/24/2017
  • QIC: Spot
  • The PAX: Betamax, Sheldon, Jewel, Purple Rain, Gypsy, Cornstash, Subprime, Backdraft, Cesspool, Insanity


Thanks to Beads…

Last week at Thunder, Beads led us in a devotion about not fearing discomfort, that pain brings growth.  So today we pushed through the pain with high reps against the same muscle groups.  There was much grumbling and groaning.  And eleven men got better.

The weather was fine.  A beautiful, cool, SC winter morning.

The PAX started out with a jog to meet up with Emily Douglas, where we grabbed the blocks and circled up on the field for a brief Warm Up: 25 (4 count) SSH, little baby arm circles (forward) x10 followed by 10 air presses.

The Thang (all excercises in cadence unless otherwise noted):

25 (4 count) Show Curls for the girl (I was corrected by my wife)

25 (4 count) Russian Twists with the block

1 set of ATMs

25 (4 count) Chest Presses with the block

10 Burpees

25 (4 count) Goblet Squats (with the block, of course)

Run to the top of the hill and around down the steps back to the blocks.

25 (4 count) Show Curls for the girl

25 (4 count) In and Outs, sitting on the block

10 (4 count) Walking Merkins (alternating hands on the block)

25 (4 count) Chest Presses with the block

10 Blockees (a Burpee with the block) OYO

25 (4 count) Tempo Squats

Run to the top of the hill and around down the steps back to the blocks

25 (4 count) Show Curls for the girl

15 (4 count) Iron Cross

10 (4 count) Merkins

10 Low Plank One Arm Crunches (5 each side)

20 (4 count) Chest Presses with the block

10 Frog Jumps (in place, holding in the down position and leaping up)

10 Squat Presses with the block OYO

Cache the blocks and mosey back to the COT.

Cool Down:

Plank

25 LBCs OYO

10 (4 count) Merkins

15 (4 count) Flutter Kicks

COT

Devotion Spot

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