Circle of Pain
All All MECA BackblastsAugust 20th, 2016
Ten PAX at Davis Lake worked out with not one, not two, but three rounds in a circle of pain.
Warmups:
Mosey round the club house
20 Side Straddle Hops
20 Imperial Storm Troopers
10 Cotton Pickers
Butt Kickers and High Knees to circle of pain with 10 stations
The thang:
For round 1 PAX had to buy in with a burpee ladder 1-5, 5-1 done before switching stations. So total of 30 burpees in round 1.
Station 1 – The metronome – 1 PAX runs to curb near trash bins and back. Other stations AMRAP until they return.
Station 2 – mericans
Station 3 – WWII situps
Station 4 – Air Squats
Station 5 – Plank Jacks
Station 6 – Curls with 25 LB bell
Station 7 – Diamond Mericans
Station 8 – Air Squared
Station 9 – Carolina Dry Docks
Station 10 – Lunges
Round 2 & 3 the run was progressively shorter give more recovery time to the PAX.
Next up mosey to the playground for 2 rounds of step ups (10 each leg) and some tricept work.
On to the tennis courts for some more pain, follow the leader round the courts doing joggin forward, sideways and backward. Ending with 5 rounds of a circle merican/
Back to the parking lot for Mary:
15 LBCs
5 Homer to Marge
10 Pretzel Crunch
10 Low Dolly
10 LBCs
5 JLo
Announcements:
Book club starting on Monday’s to study a book on leadership! Reading is recommended, but come out to talk about various topics and enjoy your davis lake F3 group.
Davis Lake Swim Team is hosting another burger night. Come out and help support our swim team!
Special prayers for all who have returned or will returned to school!