• Post Type: Backblast
  • When: 06/20/2020
  • AO: PainLab
  • QIC: Breaker Breaker
  • FNG's:
  • PAX: Dry Rub, Hermie, Drop Thrill, Whopper, Bondo, TopHat (R), DoubleStuff, Hunchback, LesNesman, Voodoo

Today is YHC’s VQ for the Painlab. YHC has participated in a few painlab sessions, mainly when on IR list, trying to limit high impact exercises, ie, running. I really enjoy this workout, so it was time to step up and Q.

Warm-up with Bootcampers led by Hushpuppy. Painlabers then grabbed their coupons and formed a large circle to prepare for the beatdown!

 

10 minutes AMRAP

  • 10 burpees
  • 10 air squats
  • 10 big boy sit-ups

 

For Time

  • 50 SSH I/c
  • 40 mountain climbers
  • 30 walking lunches
  • 20 American Hammers I/c
  • 10 merkins

Rinse and repeat 3x

 

Kettlebells

  • 20 kB swings
  • 12 kB o/h presses
  • 15 high pulls
  • kB curls, 21
  • 10 kB snatches, ea arm
  • 10 kB upright rows, ea arm
  • 15 mountain climbers
  • 20 jump squats

Rinse and repeat

 

10 minutes EMOM

  • Minute 1 = 10 burpees
  • Minute 2 = 30 sec planks
  • Minute 3 = 10 merkins

 

Indian Walk around parking lot

Round of Mary and then Bootcampers returned.

COT:

  • Announcements
  • Prayer Request

Hushpuppy closed us out in prayer!

 

Thank you all for the opportunity to lead you this morning! Great work by all!

 

Breaker Breaker