So, I was asked to guest Q The Reservation on 11/5 and not having been there for a workout before quickly jumped at the opportunity.

Warm-up: Disclaimer having been disclaimed, we started a slow mosey from the front parking lot of Indian Land Elementary School, around the bus loop, across the grass to the right side of the bus parking lot where the PAX partook in some high knees, butt kickers, toy soldiers, karaoke, dynamic stretching, and accelerating sprints to get the blood moving.  We then circled up at the back of the bus parking lot for warm-ups – SSH, Windmills, Seal Jacks, Imperial Walkers, Peter Parker/Parker Peter, and Kriss Kross Jacks.

The PAX then mosey’d around the back of the busses and found The Thang!

The Thang – “The Wheel of Pain”

The Wheel of Pain consists of 6 stations located around a central hub, all marked by cones. Each station (2 – upper, 2 – lower, 2 – cardio focused stations) had 3 exercises listed, 1 for each rotation.  The cone located at the central hub had 6 ab exercises listed, where the PAX would return after performing the exercise listed at each station and complete ab exercises (AMRAP until the 6 comes in and completes 10 reps).

Station 1 – Upper – 10 merkins/10 derkins (cinder block); 20 burpees; 20 curl & press (cinder block)

Station 2 – Lower – 20 squat jumps; 20 jumping lunges; 20 bomb jacks

Station 3 – Cardio – 5 4:1 SSH:Ground Touch; 20 SSH, 1 suicide

Station 4 – Upper – 10 diamond/10 wide arm merkins; 20 carolina dry docks; 20 shoulder taps

Station 5 – Lower – 20 monkey humpers; 20 alternating back lunges; 20 sumo squats

Station 6 – Cardio – 20 mountain climber; 20 plank jacks; 1 down and back sprint

Hub – scissor kicks; LBCs; dying cockroach; plank; american hammers; freddie mercury

The rules of engagement were provided: focus on form; modify as needed, but challenge yourself; encourage each other.

The tunes were set – while not quite the audio bliss of Kriss Kross (RIP Mac Daddy), we listened to a close second: Pandora’s Godsmack channel.

After completing 3 rotations, there was enough time to mosey to the playground and have each PAX lead the group in an exercise of choice.  On the way back to COT, the PAX found some wall to perform people’s chair and balls to the wall.  Once at COT, the group performed count-o-rama, name-o-rama, announcements, prayers/praise and discussed Margin – specifically, how it is important to not only make decisions that make the most of the time that you have and are in the best interest of yourself and family, but also make decisions that push you outside of your comfort zone to challenge and sharpen yourself as a HIM.

Thanks to General for the invite and the PAX for their support as we challenged one another!

Enjoyed the bro-ship!