5:30 finally rolled around and everyone headed off for a warm lap around the church
Warm up: Willie Mayes Hayes, Squats, Arm Circles, Hill Billy, and Imperial Walker
ME
We headed over to the pile of toys left for F3 workouts and everyone grabbed a piece of steel.

Since it’s RESPECT month (part II), I thought what better way to ensure everyone understands exactly what “respect” means in COT- let’s do a bunch of 50 repetition rounds.
Using the steel: Shoulder Press, Bent over rows, and arm curls
After finishing with the steel: Mountain Climbers, Calf Raises, Backward lunge, Monkey Humper, Freddie Murcury, Merkin, and Heels to Heaven.
The 50 repetition rounds were split in half to one set of 25 and then another set of 25
Between each exercise, we knocked out 5 burpees OYO.
There were 10 rounds so the number of burpees equaled (wait for it) 50!!
With “encouragement” to modify as necessary, we headed back to return the steel with the plates held over our heads and moving via a lunge walk.
Mary LBC (guess how many)
Plank ring of fire- 5 count per PAX which added up to… well you know.
Prayer requests: Yunis as he heads to Poland to help in the war relief effort
YHC took us out.
Thank you for welcoming me with open arms back to House of Pain. I’ve forgotten how much I enjoy that AO. I need to get back more. A great group of PAXs and a fun location.
Thank you for letting me lead this AM.