If you”ve ever done EC with YHC, you know that he comes in hot, usually about a minute late. This morning was no different. In a rush to get out of his car and join Juco and Sweater Vest for some running, YHC put his keys in the glove compartment and walked out of the car with his phone instead of vice versa. The result, YHC locked his keys in his car.
Shrugging off the mental blunder, Juco, Sweater Vest, and YHC went on their morning stroll to DA. We totaled an estimated 3.25 miles.
When the run was completed, YHC was stunned to see so many faces in the parking lot. Oh well, the more the merrier. 23 PAX in total wanted to feel the pain of steel this AM.
Warm-Up: All done in cadence

• SSH x20
• Windmill x10
• Arm Circles Forward x10 Reverse x10
• Shoulder Tap Merkins x15 (6 count instead of 4)
• Alternating Lunges x20

The Thang:
Had to get the blood flowing in the legs first. First up was a parking lot spacer. PAX starts at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines of the parking lot. The next PAX starts once the guy in front of him finishes one parking space. When everyone is finished, tracer in the opposite direction.
PAX then are going to plank walk the parking spaces while alternating between doing 5 merkins and 5 burps at each line.
It”s not a true House of Pain workout without utilizing a little bit of steel. To get used to the weight on our shoulders, PAX completed a parking lot spacer with the steel.
Now a little bit of PT. 20 bent over rows, 15 triceps extensions, 15 curls, and 10 shoulder raises.
Next up, a little relay race. Split into groups of 4. PAX run down with steel and drop the steel at the 2nd island. Run back and now your teammate goes. PAX holding steel must hold steel above head and PAX waiting with no steel must lay down holding 6 inches. Once all steel has been deposited now run back one at a time to bring steel back.
PAX looks like they need some recovery time, so no better way to rest up then to complete 10 burpees.
Time for some more PT with the steel. 15 bent over rows, 20 curls, 15 tricep extensions, and 15 shoulder raises.
Go deposit the steel. Lunge walk from one island to the next in back lot. Squat shuffle on the way back, switching direction at the midpoint. Time for…
Mary:

• Ring of fire. Hold plank while everyone completes 5 merkins
• American Hammers x25
• Freddy Mercuries x20
• LBC x20

COT:

• Read Coco”s BB for announcements
• Sign up to Q.

Moleskin:
I was thankful for the number of PAX who were willing to use steel or kettle bells to “unlock” my car. With all kidding aside, it meant a lot to have Sawyer and others hang around to make sure I could get my car situation resolved. There were offers to drive me home or to my friend”s house to get the spare key. My buddy did answer his phone at 0615 and was able to come get me into my car. While waiting for mi amigo, big thanks to Juco and Tuco for helping me compile the list of 23 that posted this morning.