February 10th, 2016 By Chum

3 frozen pax gathered in the gloom of Mint Hill to warm-up, run, and warm-up some more.

COP

• Capri Lap around the lower car-pool lanes
• SSH x 20 IC
• IW x 15 IC
• Squats x10 OYO
• Man-Merkins x 5 IC
• Karaoke Slalom

THE THANG

Stage 1

• Mosey to the back of the school for some Broken Burpees
• At the painted “LANE” 1 merkin + 1 kick thrust
• Run to next painted “LANE” do 1 squat + 1 jump (or squat jump)
• Run back to first “LANE” repeato with 2 reps at each, then 3, 4, finishing at 5 total reps
• Mixed Mosey to playground

Stage 2

• using the cruciform monkey bars
• Derkins x 10 OYO
• Supine Chest-to-Bars x 10 OYO
• Scorpion Derkins (left leg) x 10 OYO
• Supine Chest-to-Bars (fat bar) x 10 OYO
• Scorpion Derkins (right leg) x 10 OYO
• Supine Chest-to-Bars (fat bar, reverse grip) x 10 OYO
• Mosey to Bus Lot wall

Stage 3

• People’s Chair + air presses x 10 IC
• Left Leg People’s Chair + air presses x 10 IC
• Right Leg People’s Chair + air presses x 10 IC
• recover
• People’s Chair + rocking chairs x 10 IC
• donkey kicks x 10 OYO

Stage 4

• looks like Dora 1, 2, 3 but since it travels we’ll call it Diego 1, 2, 3 (3-man version)
• 1 pax does 5 merkins, walks 5 steps, 5 merkins, so on (the Diego)
• 2 other pax run the bus lot lap
• each runner flapjacks with the Diego when they catch him
• repeato till 100 total merkins from the team
• round 2 uses broad jumps (AKA “Froggers”, no walking) till 200 total reps
• round 3 uses walking lunges (AKA “Egyptians”) till 300 total reps

MARY

• Freddie Mercury x 20 IC
• WW2 Sit-ups x 15 OYO
• Dolly x 10 IC
• Rosalita x 10 IC
• stretch poses to standing

NM

This morning started cold, and stayed cold but BC and The Capri crushed it anyway. YHC on the other hand got a little too close to Merlot a couple times.

Great take out by Capri; we should always remember we are blessed to be able to do this. Thanks for the lead fellas. #toGodBeTheGlory

AYE!

Pain Academy

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