26 PAX from all walks of life, ages, and physical abilities converged on the Epicenter and yours truly, “Pacer”, this morning with the purpose of…PAINS n GAINS!!

Disclaimer: I am not a professional. Perform the workout and exercises according to your ability and as always, modify as necessary!

COP: 

• Jog in place x 30 secs
• Cross Jacks x 20 IC
• Imperial Squat Walkers x 15 IC
• Cuttin the Grass x 10 IC
• SSH Burpees x 5 sets (SSH x 5 IC, 2 Burpees)

Mosey to the football field

The Thang:

4×400….4 stations, 1 exercise at each station x 50 reps x 2 rounds

Rd 1:

Station 1 – Air Squats x 50

Station 2 – Flutterkicks x 50

Station 3 – High Jumps x 50

Station 4 – Leg Raises x 50

Plank it up til all pax complete Rd 1

Rd 2:

Station 1 – Merkins x 50

Station 2 – Crunchy Frogs x 50

Station 3 – Werkins x 50

Station 4 – Hello Dolly x 50

Plank it up til all pax complete Rd 2…..did chest stretches n hamstring stretches as well.

Mosey to picnic tables/gazebo:

Rd 1:

15-10-5 ( Do 15 reps each of below 3 exercises, then 10, then 5)

• Incline merkins
• Left/Right Step-ups
• Dips

Rd 2:

5-10-15 ( Do 5 reps each of below 3 exercises, then 10, then 15)

• Decline merkins
• Left/Right Step-ups
• Dips

Mosey back to shovel flag

MOM:

Called on pax to conduct some exercises:

• Freddy Mercury x 30IC (Capri)
• Merkins x 20IC (Baby Blu)
• LBACs x 20IC fwd and backward (Meatloaf)
• Overhead Clapper x 20IC (Meatloaf)

COT:

• Name-o-rama
• Count-o-rama
• Announcements: Convergence 3rd Saturday of each month, Run Your Ice Off 5k & 8k on 6 Feb, T-shirts for “The Assault” are avail @ F3Gear Store
• Prayer Requests: Mac n Cheese grandmother, Meatloaf’s wife, and those unspoken requests

Closing Prayer by Duggar