June 14th, 2017 By Chum

9 men showed up in the rain renewed gloom at Pain Academy for a Full ROM Weinke salted with a little bit of BROGA. What they got looked a little bit like this. . .

COP WARMUP

• Mixed Mode Capri Lap
• SSH x 20 IC
• Merkins x 5 IC
• IW x 20 IC
• Knuckle Ups x 4 IC
• LSS x 10 IC
• Diamond Merkins x 4 IC (oops supposed to be 3)
• Monkey Humpers x 10 IC
• 6-inchers x 2 IC
• Mosey out the parking lot for a round of THANG

THE THANG

• Round 1 – Jump the Crack
  • Jump the Crack 4x oYo
  • Merkin x 1 oYo
  • JTC x 8 oYo
  • Merkin x 2 oYo
  • Rinse & Repeat for the entire length of sidewalk to the corner in adding 1 merkin and 4 jumps each time.
  • LB jump back till they pick up the six
  • Mosey for recovery
• Recovery Station
  • Wind Mills x 10 IC
• Mosey down the Bus Lane, increasing speed on the Q’s cues finishing with an AYG for the last 70 yards or so.
• Round 2 – Wall Work
  • Cozy People’s Chair + Worship x 20 IC
  • Lunge Walk to the space marked 17
  • recovery walk back
  • Cozy PC + Elevators x 20 IC
  • Lunge Walk to the space marked 16
  • recovery walk back
  • PC + Over/Unders x 15 IC
  • Lunge Walk to the space marked 15
  • High Donkey Kicks x 15 oYo
• Mosey to the playground for Round 3 – 4 corners around the track
  • at the first corner merkins x 10 oYo
  • run to 2nd corner for LBC x 20 oYo
  • run to 3rd corner for Squats x 30 oYo
  • run to 4th corner for Carolina Dry Docks x 40 oYo
  • Run 1 full lap around the entire track
  • LB ping pong on the 6
• Mosey out for some BROGA Mary Mix
  • LBC x 20 IC
  • Ric Flair (reclined pigeon right side)
  • Charlotte Flair (reclined pigeon left side)
  • Reverse Crunches x 20 IC
  • Angry Stargazer
  • WW2 x 5 oYo
  • Down Dog to stretch the legs

AMEN

COT

NMM

• Today 2 of METRO’s own (Whim and Daisy) brought us an FNG (1HeadLight). Every name given is a tangent on some part of reality, except for ManCandy (it’s not his fault)
• The Heathen Run is September at McAlpine Creek greenway park
• Harrisburg is hosting a Q School this Saturday at 0700
• Mint Hill Shirt orders are open for pre-order (sleeveless shirts are available) Sun’s out, Guns out!

Pain Academy

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