Circle of Pain

4 HIM’s braved the summer humidity and the gaudy Vegas-like electronic billboard outside WA Bess Elementary for a post-holiday beatdown. Coming in hot at 0529, I clumsily but quickly carried the necessary equipment from car to center of the AO as the clock struck 0530. After a brief disclaimer to a group of solid veterans, warmup commenced: Side-straddle hops, Imperial walkers, and Toy soldiers (10xIC each). On to The Thang: 30 seconds of work, 15 seconds of rest to move around the circle of 6 stations. Each sequence was 3 rounds of all 6 exercises. In a hurry to get going, I started Pandora on the most recent station I’ve listened to: 60s rock.

Set 1:
Derkins
Rows (L)
Rows (R)
Goblet squats
Mountain Climbers
Reverse Crunches

The 60s rock was dragging like a bad hangover this morning, unfortunately, so we shifted gears to Imagine Dragons after Set 1.

Set 2:
Bulgarian squats (L)
Bulgarian squats (R)
Merkin pull-throughs
Kettlebell clean and jerk
Flutter kicks
American Hammers

Set 3:
Dips
Step-ups
Drinky-birds
Big Boy Situps
Freddy Mercurys
Kettlebell Swings

Time ran out after the 2nd round of Set 3.   Solid work

Announcements:
Sign up for shirts (Tequila Sunrise) and hats (Gashouse) online – order deadline is coming up soon!
F3 Dads June 18 at Folsom
2nd F lunch June 15 at Twisted Goat in Cramerton

Prayers:
Praise for Hermie getting back out in the Gloom
Families of victims in Texas
Turtleman, Huck, PAX on IR
Graduates

Privileged to lead this morning,
 – Nutria