Warm Up

20 SSH

20 High Knees

20 Mountain Climbers

20 SSH

10 Good mornings

10 WMH

10  Arm Circles X2

Mosey Lap around the Green

Main Event

On a Friday in August Buffay showed up at Bastille and ran the crew over to the SoVil Green for a workout called the Board of Pain.  Somehow (perhaps due to low math skills & certainly aided by Spooky not being in attendance) the YHC was the proud winner of our new gift from Buffay and compelled to bring it to an upcoming Q.  YHC had already signed up for 9/24 at Pleasantville and was happy to have some plans in his pocket for his VQ.

The BoP consist of the following exercises.

Board of Pain – 100 Burpees, 150 Calf-Raises (50 Reg, 50 Toes In, 50 Toes Out), 100 Ski Abs, 100 Merkins, 100 Deep Squats, 200 LBCs, 100 Carolina Drydocks, 100 Russian Hammers, 100 Makhtar N’Diayes, 100 Jump Squats, 100 Mountain Climbers, 200 Shoulder Raises, 100 Mary Catherines, 100 Hello Dollies, 100 Wide Arm Merkins, 100 Squat Jacks, 100 Nipplers, and 100 Burpees.

After each exercise is completed (i.e. after 100 Burpees), PAX must run the loop around the Green and then move to the next exercise.

Along with a Pain themed playlist the 13 PAX completed as much as possible before the music ran out.

As expected, Spooky lapped the competition working all the way down to the Makhtar N’Diayes and is the Board’s new owner.

Mary

Another lap around the Green

Boat / Canoe – Spooky

Russian Hammers- Pookie

Nolan Ryans – Moore

Announcements

Super Cooper race an festivities are this Sat – http://supercooperswagon.org/rockin-run/schedule/

Playlist

Jump Around – House Of Pain

King Of Pain – The Police

Joy & Pain – Rob Base & DJ E-Z Rock

Top O’ The Morning To Ya – House Of Pain

Growing Pains – Ludacris

Pain In My Heart – The Rolling Stones

Beautiful Pain – Eminem

Shamrocks And Shenanigans – House Of Pain

Taste The Pain – Red Hot Chili Peppers

Hope The High Road – Jason Isbell & The 400 Unit