Capri and Duggar teamed up to issue a lower body beat down to 37 PAX – including four FNGs – at the #Epicenter. Fortunately for the PAX, Duggar had brushed up on his anatomy since the last he Q’d the workout and got everyone warmed up and ready for an epic workout that left the threat of a merlot splash hanging in the air from beginning to end.

Duggar took care of the Circle of Pain. It went something like this:

“We’re gonna get our legs warmed up real good this morning, men! First exercise is…the Merkin!”

YHC only noted that Duggar had brushed up on anatomy, not that he had mastered it! In fairness to the Qs, they promised a lower body beat down and they delivered! Capri promised the PAX would be wet at the end, but not because of the sprinklers at the soccer field!

Disclaimer

CoP

• SSH x 25 IC
• Burpees x 5 OYO
• Imperial Walkers x 20 IC
• Burpees x 4 OYO
• Merkins x 15 IC
• Burpees x 3 OYO
• Mountain Climbers x 10 IC
• Burpees x 2 OYO
• Derkins x 5 SC on Q
• Burpee x 1 OYO

All PAX grab a block and mosey to baseball field near the hill.

Count off 1’s and 2’s. 1’s stay at baseball field with Duggar 2’s head to the hill with Capri.

The Thang

At the baseball field (Noah’s Ark):

• Farmer’s carry with two blocks for two laps around cones (about 200m)
• Walking lunge around cones all ya got
• Bear crawl 25m
• 30 monkey humpers then sprint back and plank for the six
• Crab walk 25m
• 25 merkins then sprint back and plank for the six
• Frog hop 25m
• 20 mountain climbers then sprint back and plank for the six
• Inch worm 25m
• 25 werkins then sprint back and plank for the six

On the hill:

• Partner up!
• P1 does Al Gore at the bottom of the hill while P2 sprints up the hill for 10 burpees then sprints back down. Flapjack. Descending ladder down to 1 burpee.

Mosey back to flag.

Count-O-Rama

Name-O-Rama

CoT

Welcome four FNGs – Woodpecker (Kenny Talley), Hacksaw (Nick Mountz), Towmater (David West), Blister (Keenan Marshall)

Duggar offered up a short devotion for those PAX who could hang around.

Keeping Flossy, Fabio’s dad and all the other men around the world spreading the Word.

Kobayashi has some new responsibilities at work

Reminder on the new AO at Emerald beginning Aug. 16 at 0600!