YHC had the Q at House of Pain. My goal was to utilize the entire area of House of Pain, which is difficult to do in 45 minutes. The space and flexibility at this AO is what is makes it special. I didn’t quite reach my goal, but I got close. YHC was also recovering from his first Spartan Super the previous Saturday, and therefore no burpees were included

Warm-Up

Side Shuffle Hop x 30
Imperial Walker x 15
Willie Mays Hayes x 10
Little Baby Arm Circles x 10, then reverse
Slow Merkins x 10

Fellowship jog around the church

The Thang

YHC led a three phased approach:

First Phase:
Four Corners – Run one lap around the big parking lot.
Sprint to the first corner, then low squat hold until all the PAX arrived.
Squats x 20
Sprint to the second corner, low squat hold until all the PAX arrived.
Squats x 30
Sprint to the third corner, low squat hold until all the PAX arrived
Squats x 40
Sprint to the fourth corner, low squat hold until all the Pax arrived
Squats x 50

Rinse and Repeat with Merkins
First corner – Merkins x 10
Second corner – Merkins x 15
Third corner – Merkins x 20
Fourth corner – Merkins x 25

Second Phase
Partner up and mosey to the church steps.
Partner 1 – Run one lap around the church
Partner 2 – Dips until partner 1 finishes his lap
Then, switch. Partner 1 does dips while partner 2 runs

Rinse and Repeat with Derkins
Rinse and Repeat once more with People’s Chair

Third Phase
Jog to the steel pile, keeping the same partners. One steel per partner. Form a line in the back parking lot
Partner 1 – Curls
Partner 2 – Backward run to end of parking lot and then forward run back to your partner. Take his steel.
Then Partner 2 curls while Partner 1 runs
Rinse and Repeat with Overhead Press
Rinse and Repeat once more with Rows

All of this x 2

Mary

Russian Hammer x 15
LBC x 15
Heels to Heaven x 15

Announcements:
Bull is in October
Tar Heel 10 Miler on Saturday

Misery took us out. Very thankful for this group who continue to motivate and inspire me to always push myself.