March 23rd, 2016 By Deuce

6 pax gathered in the gloom waiting for their Q to arrive.  1 pax had evacuate the AO to attend to an unscheduled call of nature.  I arrived to find the pax taking the workout into their own hands (Thanks Tough Skins). Not sure what I missed, but here’s what we did after my arrival.

Warmup

• SSH x20
• Windmill x10
• Hillbilly x10
• Merkin x10
• Plank, Side Plank L/R, Three Levels Plank, Elbow Plank
• J-Lo x10

The Thang

Our refugee returns, relieved and ready for fun.

Mosey to parking spots and run the Snake backwards and forwards on the parking lines.

Mosey to the next parking spots and run the Snake side shuffling the other way this time.

Mosey to the yellow traffic pole.

• Hand Slap Merkin with the pole x20

Mosey to the left side of the school.

• Bunny Hop on the crosswalk lines then run back to start. Repeato x4.

Mosey to the play ground.  Two pax American Ninja Warrior over and under the warped monkey bar thing, while the rest of the pax does LBCs and WWII Sit Ups.

Mosey to the hill.

• Quadraphelia ~ 4 min.

Mosey all the way around the school and find a space on the front wall.

• People’s Chair
• People’s Chair w/leg lifts
• People’s Chair w/Air Press x20
• BTW Leg Slap x10
• Donkey Kick x10

One lap around the parking lot track.

• Sliding Plank on the curb R/L

Mosey to the parking spots for more Snake, but with a twist:

• Bear Crawl forward and backward 4 lines
• Crab Walk forward and backward 4 lines
• Lunge Walk forward and backward 4 lines
• Bear Crawl forward and backward 2 lines

Mosey to the start.

Mary

• Mason Twist w/parking cone x10
• WWII Sit Up w/parking cone x10
• Cone on the Foot Crunch x10
• Reverse Crunch x10
• The Squirm x10

Moleskin

1. Cobains for being late. No excuses.
2. It was great to be back at this AO, and to witness the return of @Maple Syrup, who, like his namesake, decided to wait until spring to get those juices flowing again.
3. Good work out there everyone! See you next time.

Peace,

Deuce

Pain Academy

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