AO: f3kannon
Q: Sir Topham Hatt
PAX: Sir Topham Hatt, trickdaddy, The Burgh
FNGs: None
COUNT: 3
2 other studs joined the Q for a little run and a little pain.

WARMUP: nah, we’ll just go!

THE THANG: we ran for about 5-6 minutes and would stop for pain. Each pain station went up by 2 and stacked an exercise each time.

2 – burpees
2 – core killers
2 – squat thrusts

4 – burpees
4 – core killers
4 – squat thrusts
4 – merkins

6 – burpees
6 – core killers
6 – squat thrusts
6 – merkins
6 – pull ups

8 – burpees
8 – core killers
8 – squat thrusts
8 – merkins
8 – Carolina Dry docks since we left the park and didn’t have pull up bars now
8 – Freddy mercs

10 – burpees
10 – core killers
10 – squat thrusts
10 – merkins
10 – Carolina Dry docks since we left the park and didn’t have pull up bars now
10 – Freddy mercs
10 – plank jacks

We ran the the loop and through the park. Made it 4.5 miles plus all the stops with workouts above. Did one final round of 10 at the end to close out the workout.

MARY: a little stretching

ANNOUNCEMENTS: none

COT: prayers for the Pax traveling