8 pax shrugged off the threat of water droplets falling from the sky and posted for a little fun at the Epicenter. YHC was on vacation last week and combined with marathon training it seemed like forever since I attended a boot camp. Despite this fact, no better way to get back in the grove than to bring the pain….Pyramids of Pain! Let’s do this!
Disclaimer
COP
SSHx30IC
Merkinsx10IC
Imperial Walkersx20IC (There is a movie coming out soon)
The Main Thang
Pyramids of Pain
Mosey to coupons, mosey to center of the Epicenter
#1
10 Tri Ext
20 Thrusters
30 Kettle Bell Swings
40 Merkins
50 Curls
40 Merkins
30 Kettle Bell Swings
20 Thrusters
10 Tri Ext
RUN a lap (short loop)
10 Man Makers
20 Alpos
30 Step Ups W/ Coupon
40 Bent Over Rows
50 SSH’s
40 Bent Over Rows
30 Step Ups W/ coupon
20 Alpos
10 Man Makers
RUN(short loop)
Abs
10 Vups
20 American Hammers
30 Flutter Kicks
40 Reverse Crunch
50 LBC’s
40 Reverse Crunch
30 Flutter Kicks
20 American Hammers
10 Vups
Mosey back to coupon pile and return coupons, mosey back and circle up!
COT
Countorama, nameorama, prayers (Rocky, Roach, Rodman, Bambi’s brother, Fabio asked for prayer for couples going through separation and divorce, YHC asked for prayers for husbands and fathers for guidance to do and be the best we can be.
Announcements: Aroma’s for Coffee and donation to Backpack program for YLS and United Way.
CHRISTMAS PARTY this weekend sign up! Hopefully, Sugar will be there and not still hidden somewhere on the jury.
Man, it sure has been good being back with the pax the past couple of days! YHC has really felt like he has been in a rut the past couple of weeks or so. I missed workouts while on vacation and just lost motivation but more than that missed the support and fellowship with my F3 brothers in a time were I personally struggled with some things. The past couple of days have been better and in turn I have felt like a better husband, father, the list goes on. Grateful to be back out in the gloom with you guys!
Mumblechatter was limited. YHC tried to get Polly to chat it up a little but he said he was too busy trying to breathe! There were times all you could hear was the rain coming down and work being done! That being said, solid work by all the pax today! #tclaps It was an honor being your Q! Aye!