June 23rd, 2016 By Capri

9 pax (one fng) showed up for a session of summer school at Pain Academy.

 

Warmup:

Gremlin lap and happy trees disclaimer

10x ssh

10x windmills

1hillbillies

10x low slow squats

10x low slow mericans

10 X Mt climbers

The thang:

Partner up.

Partner A sprint while partner b does decline mericans. Flip flop.

Same w lunge walk and people’s chair

Same w balls to wall and bear crawl

Plankorama

Suicides

More Plankorama

Lbc’s X 20

Low slow squats X20

Down to the playground for recess

10x pull ups partner

10x low slow decline mericans

10 X mericans

10x pull ups w partner

10 X low low slow squat

10 X decline mericans

Back up

100x calf raises. Repeato.

Fastest lap (not fun after 200 calf raises)

Mary:

Round of gitmo

10 X ww2 sit ups

10x bicycles

Stretching, etc

Moleskine:

Great showing today. You’ve got to love these 530 workouts on days as hot as Wednesday was.

Love the effort by all the new guys, especially Mountain Mama, are FNG. You only get stronger!

 

Pain Academy

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