Seven Pax entered the pain cave on 08/02/2019
Q: Spyro Gyra
Pax: Kix, Snickers, Brady, Bosley, AED, Cannoli
Warm-o-rama
SSH x20 IC
Daisy Pickers x 20 IC
Merkins x10 (3 step count) IC
Moroccan Night Clubs x 20 IC
Little Arm Circles – Forward x 20 IC
Little Arm Circles – Backward x 20 IC
Large Arm Circles – Forward x 20 IC
Large Arm Circles – Backward x 20 IC
Military Press x 20 OYO
Thing 1
Run to far end of track
10 Merkins OYO
10 Big Boy Situps OYO
10 Squats OYO
Run to driveway (Perry Ave)
10 Merkins OYO
20 Flutter Kicks OYO
30 Lunges (15 each side) OYO
Run to Wall
Balls to Wall with shoulder taps to failure
Last man standing has the option to skip the next exercise (Brady with Cannoli a close second) Brady also stepped up and declined taking a breather… Respect!
20 Squats OYO
Run to Parking Lot (starting point)
10 Merkins OYO
20 Jump Lunges OYO
30 LBC’s OYO
Mosey to Playground and partner up for Thing 2
Pull up Hold while partner completes 10 squats
Flapjack for three rounds each
Sit up to jump pull ups while partner completes 10 Surrenders (aka Prisoner Squats)
Flapjack for three rounds each
Dips while partner sprints to the parking lot and back
Flapjack for three rounds each
Circle up and meet mini Mary
End our time with a couple rounds of Al Gore
Prayer Request:
Some of you know that my family lost our home during Hurricane Florence. It was torn down a few months back in preparation for a new build on the same site. Construction begins monday! With that, my family and a few friends will be on site this evening at 1830 to pray over the land and pray for some peace with the strenuous process. All are welcome to join, and if you can’t join, please take a moment at that time to say a short prayer, wherever you may be. I’ll post the address on f3leland’s Slack.
I want to thank everyone for the opportunity to Q and to be a part of this great movement! It is always an honor to be amongst such impactful people!
