Written by 16PAX posted for the OG of all workout designs…Pearls on a String.
Disclaimer was given.
Warm up
21 SSH in silence
10 Burpees oyo if not ending together
15 Shoulder Pretzels ic
10 Weed pickers
The Thang
We had increasingly difficult pain stations with minimal running in between. PoaS just means mosey, circle up for beatdown, repeato, not run excessively (although YHC appreciated the mental games that plagued the PAX).
Pain Station 1 “slow n steady”
Calf raises x10 ic
Air squats x10 ic
Lower leg lift R/L x10 ic
Burpee
Merkins x10 ic
Dry Docks x10 ic
Crab Cakes x10 ic
LBCs x20 ic
Mosey
Pain Station 2 ” get in line”
Hot foot RL Up Back x10
Lunge 10 lines
Upside down Merkins SUIKJEW
Bear crawl with 4 donkey kicks at each line
Rocket burpees
Arm scissors x50ic
Mosey
Pain Station 3 “hitting a wall”
Sumo squat calf raise hands on wall x20
Wall sit with OC, MNC, CP, Shoulder Gator (Imperial Walker elbow high fives)
Fire Hydrant (dog pee) x20 ic
Dirty hook up JLo
Mosey
Pain Station 4 “Looney Tunes”
Motivator x5
Squativator x5
Merkivator x4 (Mucho Chesto with clap)
Yurpees x5 oyo (clap Merkin double tuck burpees)
Mosey
Mary
Arm curl crunch x10 ic
ABCs oyo
Bay City Scissors x10 ic
Recover x2
Moleskin:
YHC realized at about 2300 the night before That’s smoking the PAX would not serve them well for this sunday’s CSAUP. Even with modifying Pain Station 4 from 10-5, we still got quite the beatdown. T-CLAPS to Ladybird and the newer PAX for grinding it out with us.
Until next time
Z