One of my favorite workouts at House of Pain is when we use the whole parking lot from East to West, which encompasses the berm in the valley between the two inclines. My initial thought was to stay away from this today, but then I heard that The Kings Dominion was converging with the House of Pain. It was then I felt compelled to utilize one of the best parts of this AO.
WARM UP
SSH x 24
WMH x 12
Harvester x 12
Bat Wing (LBAC, RLBAC, Seal Clap, OH Clap, OH Press) x 12
Hillbilly x 12
After a breif demonstration of three key exercises (10 County Man Maker, Absolution, World War Thor), we moseyed to the back of the church near the speed bump to get ready for the Thang.
THE THANG
YHC gave this direction, sprint from point A to point B. Stand in a line in the finish order. Once everyone finished, I partnered the PAX, and explained the work. Partner 1, would run to the top of the West hill and touch the grass, then run down. When they got to the Valley, the did exercise A. While they did this Partner 2 took a piece of steel, to the top of the berm for exercise B, then carried the steel to the top of the East hill and performed exercise C. When they finished the carried their steel back to the partner. Once both partners were back, they flip flopped. Partners were instructed to count their reps from exercise A as a competition with their partner. We had time for three rounds of this. The exercises were:
Round 1
Exercise A – Merkins
Exercise B – 10 Ct. Man Makers x 10
Exercise C – Curls x 30
Round 2
Exercise A – World War Thor (Combination of WW2 and an American Hammer)
Exercise B – Absolution x 10
Exercise C – Bent Over Row x 20
Round 3
Exercise A – Squat
Exercise B – Burpees x 10
Exercise C – Upright Row x 20
MARY
While one partner put the steel away the other partners moseyed back to Startex and started flutter kicks. When the partners returned we jumped into Mary.
Slow Hello Dolly's x 12
Slow Cadence Homers to Marge x 12
8 Count Flutter Kicks x 12
LBC x 12
COT
The Bull is this weekend, check it out on The Bull Channel on Slack.
We need people to get on the HOP Q sheet. December is VQ month, and YHC has signed up to run a Q School Quickie on the last day of November for anyone that want to learn to Q.
YHC took us out.
NAKED MOLESKIN
It was a pleasure to welcome so many first timers to the House of Pain. An OG site, that has long been a favorite of mine. Our organization never ceases to amaze with the number of FNGs that we get, especially recently, and how so many AOs ebb and flow. Thank you PAX for allowing me the opportunity to lead today, it is truly a pleasure to work our along side each of you, and to be able to call you friends. Our organization is a leadership organization, and for the new guys we need you to get on the Q sheet! Please let me or any more experienced PAX know if you'd like us to help you on your VQ, we're happy to help.
SYITG.