July 13th, 2016 By Blu Crush

4 PAX showed up for a hair burning beat down for the weekly Pain Academy

Mosey around parking lot with high knees and but kickers.

Disclaimer.

Warm Up

SSH – 20IC

Wind Mill – 10IC

Imperial Walkers – 10IC

Merkins – 10IC

Mountain Climbers – 10IC

Low Slow Squats – 10IC

 

Mosey to Bus Lot

The Main Thing:

3 rounds or Partner Hair Burners. Partner 1 pushes rock/ Partner 2 performs called exercise and then runs to Partner 1 and flap jack until complete on lap. Round 1; 8 Burpees and 15 Carolina Dry Docks. Round 2; 15 Merkins and 15 LSS. Round 3; 20 LBC and 20 Flutter. Complete when rock makes a complete lap around the bus lot track.

Each Round interrupted followed by running one lap around track.

Between Round 1 and Round 2; bear crawl 10 bus spaces with 4 merkins at each line.

Between Round 2 and 3; 2 sets of peoples chair first with air presses 20 IC and second with 20 rocking chairs 20 IC.

Mary:

LBC’s – 20 IC

Flutter Kicks – 20 IC

WWI Sit Ups – 10 OYO

Done

Moleskin:

Great work by all.  By the end all were soaked with sweat and gasping for air. Many groans along the way.  Thanks be to God for the O2 to fill our lungs and give us the strength and perseverance to continue on.   Thanks for allowing me to lead.

For those that were not there you were missed and look forward to seeing you in the gloom.  Yes this is an EH to get everyone of the strong and able out to sweat and strengthen our bodies together.  Resist the temptation to #fartsack.  Strength in numbers.

Pray for Chum’s father and Max recovering from surgery.

YHC Out

Pain Academy

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