November 18th, 2020 By Packman

8 Pax joined YHC in the gloom this morning for my first Pain Academy BEAT DOWN! YHC rolled out of bed to 37 degree weather and showed up at 4:45 AM to prep for planned activities.  With one healthy ankle, YHC was determined to complete the mission for the morning and wanted to ensure no one was left behind. The Pax arrived in anticipation of a great morning and all committed to the mission of the day…drills, drills and more drills!

Disclaimers
Mosey to the parking lanes for a follow-the-leader warm-up.

Warm-O-Rama:

• SSH X 15
• The Windmill X 10
• Grandpa Jacks X 15
• Low Slow Squats X 15
• Merkins X 20 On your own
• Alternating Hand Taps
• Alternating Shoulder Taps
• Alternating Hip Taps
• Alternating Knee Taps
• Alternating Toe Taps

Mosey down to the fire lane entrance to start the workout!

The Thang:

“LANE” to “FIRE” Sequence

• Run to “Lane” and do 15 merkins
• Bear crawl to “Fire” and do 15 air squats
• Rinse and repeat until you reach the other entrance
• Start back at the six if you finish early

THE WALL IS MY FRIEND

• Find a wall for peoples chair
• While holding chair position, hold one leg out for a 10 count
• Switch and hold other leg out for 10 count
• Air presses in Chair position for 20 count
• Recover and mosey over to the bus lanes where the mini cones are set up

THE UPHILL BATTLE

• 10 Burpees
• Lunge-walk to first set of cones
• 10 Burpees
• Broad-Jump to second set of cones
• 10 Burpees
• Bear Crawl to last set of cones and take a half lap back to the beginning
• Rinse and repeat, 2 times total.
• Plank up or do in-and-out/knee-to-chest reps until everyone is all in.

TWO MINUTE DRILLS!

• Drill 1:  Suicide Sprits from cone to cone
• Drill 2:  Sprint to each cone — run backwards to start position after reaching each cone — stop after last cone is reached for a short time to recover.
• Drill 3:  Sprint to first cone — do a merkin — run backwards to start — repeat to next cone — stop after last cone is reached for a short time to recover.
• Drill 4:  Side-walk Quick Step-ups
• Drill 5: In-and-Outs — Knees to Chest on side-walk
• Mosey to back to the parking lot near the flags for some Mary.

THE Mary…

• Flutter Kicks X 10 IC
• Little Baby Crunches (LBCs) X 10 IC
• Knees to Elbows X 10 IC
• Freddie Merkins X 10 IC
• 6 inches
  TIME

Announcements:
1. Toughskins is feeling better and waiting to hear results.
2. T-Shirt order with new 2020 logo for F3 Mint Hill is in the works; Chum is working out final details with Mudgear — Send special request for shirts to Chum
3. Common Heart Turkey Dinner in Stallings – Donations and volunteers needed — 7:45A – Noon. Check Slack for additional details

Prayer Requests:
1. Prayers for Toughskins, his family, and all Pax currently on IR who were not able to show up to the gloom.

Thanks for the opportunity to Q again today.  It was an absolute honor and pleasure working out with each of you in the gloom this morning and I look forward to the next opportunity.  Today, find ways to make your story great and memorable!

“If you want your life to be a magnificent story, start by realizing that you are the author and everyday you have an opportunity to write a new page.”  ~ Mark Houlahan

Pain Academy

---