13 PAX ignored the Sunday night Twitter warning – or showed up expecting a Dark Helmet “Moderate” workout. They were, instead, greeted by a Cheddah beat down. Mumble-Chatter started at the first exercise, but quickly subsided as we all struggled to keep out breath.

The Thang:

Warm up lap around the parking lot. Choose a partner with similar size purse. Mosey to first pain station.

Pain Station #1 “The Wall”

Partner 1 Balls 2 Wall while Partner 2 performs KB Swings X25 and switch

Partner 1 Peoples Chair with KB overhead while Partner 2 performs Tricep Ext X50 and switch

Mosey to next station

Pain Station #2 “The Lot”

Double KB overhead press X100 – Partner 1 runs while Partner 2 lifts, and switch until all 100 reps are complete. Plank until 6 is in.

Double KB squat X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in. Bonus 10 Merkins

Double KB curl X100 – partner 1 runs while partner 2 lifts, and switch until 100 reps are complete. Plank until 6 is in.

Mosey to next station

Pain Station #3 “The Small Wall”

Partner 1 double KB step-ups X20, Partner 2 merkins X20, and switch.

Rinse & Repeat

Wall plank single arm rows X13 (each side), Upright rows x25

Rinse & Repeat

Mosey to next Station

Pain Station #4 “8 minute abs”

Dealers choice around the circle for favorite ab exercises (all with purses)

Windmills, Hello Dollies, Flutters, LBC’s, Russian Twists, Boat-Canoe, Toe-touches, 60 second V-Sit (May have missed one)

COT

Announcements:

F3 Dads at BOA Stadium July 11th. CAH 7:00 July 3rd, Decible two upcoming charity events (details to follow)

Prayer Requests:

Decible new career, All Pax traveling this week