The Thang

Warm-Up
Slow warm-up mosey around the church

SSH x20
Windmill x20
Imperial Walkers x20
Cherry Pickers x20
Moroccan Night Clubs x20
Followed with some additional stretching

Work out
Six Pain Stations each packed with its own dose of pain.

• Separated into two groups starting at opposite sides of the church
• Pain station 1 – Tractor tire pull and tractor tire flip. As if the tractor tire wasn’t enough to pull we added a 40 pound steel chain to pull it with. Remaining Pax does LBCs while not on the tires.
• Pain Station 2 – Seal Team sit-ups 3×15. New rule, if you crop dust your group while doing seal team sit-ups it is automatically 20 burpees….
• Pain Station 3 – Interval/ Ladder Sprints x3 reps. 10 yard sprint down and back, 10 merkins, 20 yard sprint down and back, 10 merkins, and then 30 yard sprint followed by 10 merkins.
• Pain Station 4 – Wall squat mule train with last man burpee broad jumping to the front of the line.
• Pain Station 5 – Cinder block partner pass standing back to back. 2×15 each direction
• Pain Station 6 – Rock bucket 20 yard lunge walk, remaining Pax plant it until it is their turn

Mosey back to COT for prayers and announcements. Always a pleasure leading the men of F3!

Site Q hand off from The Riddler to Dog Pound. Riddler, thank you for leading this AO and let’s keep supporting Dog Pound as we grow and get more terrible toys to work with!!

See you in the Gloom!

Fusion Out