Out in the Gloom, the PAX gathered for the Q to give instructions, not a professional trainer, modify as necessary and lets begin.
WarmUp
- ArmCircles – Frontwards 11X & Backwards 10x
- No keep arms up
- Overhead Claps – 10X – to generate some air flow in sticky humidity
- Windmills – 15X
- Copperhead Squats – 15X
Q sent the PAX to mozy around the track, take left at the Green surface of Pain and meet at the Playstation. The Q did a slow mozy and planked up waiting for the PAX. The Q can’t run no more, Doc orders, needs to bring a rowing machine from now on.
Hello to the Playstation
5 in the PAX, 5 exercises, 5 times, adding 5 to each rep each round, starting with 5, ending with 25
Rotated the following Painstation movements:
- Merkins – 5,10,15,20,25
- WWII sit-ups – 5,10,15,20,25
- Jump-ups / Step-ups – 5,10,15,20,25
- Pull-ups / Rows – The “timer” we all rotated once done – 5,10,15,20,25
- Plank hold – To rest after the Pull-ups – hold until rotation
After complete Joe Dirt provided the 30 sec count down
Just for fun the Q shouted out “Who has a timer on ya watch?” Torque provide the 1 min timer for the Burpees, any many one can do, it is only a minute.
Done all still living, slow mozy to Flag
On our Mary’s – the abs were lonely
- Flutter Kicks – 10X
- LBC – 10X
- Hello Dolly – 10X
- Wife Pleasers – 10X
- Freddie Mercury – 10X
- Reverse Crunches – 10X
- 30 sec Holly Body Hold
- 30 sec Al Gores
COT
Finished around the Flag, Counted off, & Namearama. Prayed for the great leaders of Men to be great leaders on the Job, at Home and in their neighborhoods.
Thank you all for leading and GOD Bless!!
