Day: June 24, 2023

We Rucked and mumblechattered. We talked about the likely hood of getting in to a tiny fiberglass submersible, we talked about appreciating the freedom to listen to live music, and we talked about  getting out of town and gathering with a large group of family for fellowship. Good stuff, good work men!

I’ld just like to thank everyone that takes these AO’s seriously by showing up on time, every time.  It shows that you respect the site Q for that  day. But if you’re Maybeline, then we will cut you a break because you’ve been a Juggernaut this year. We might give you a hard time and bust your (@), but you truly have shown grit by stepping up all the time to take an open Q. Good work!

I’d like to welcome Hot Dog to PL for the first time.  Welcome! 

We start with a strong warm up led by Breaker Breaker. He did all of the warm ups exercises that I had planned to do👏

With that said, let’s get to work.  

Set 1:  50 seconds of work, 10 seconds to transition to the next.

LBC’s, flutters, LBC’s, flutters, American hammers, big boys, American hammers, big boys. 1 min rest, Rinse & Repeat

Lets Mosey over to the orange looper cones at the corner of the parking lot. These just showed up today, never seen them before. These cones were spread out probably about 30-35 feet in a straight line with a rope across the top. Let’s bear crawl from one side to the other, then come back and duck under the rope back in forth in a diagonal pattern while shadow boxing. Once completed, let’s nur back to our spot. Is that how you spell it?

Set 2:  50 seconds of work, 10 seconds to transition to the next.

rev-LBC’s, heals to Heaven, rev-LBC’s, heals to Heaven, Freddy Mercury,  star crunches, Freddy Mercury, star crunches. 1 min rest, Rinse & Repeat

Lets Mosey around the parkin lot and come back for one more set.

Set 3:  50 seconds of work, 10 seconds to transition to the next.

squat curl press, lawnmower rows, squat curl press, lawnmower rows, merkins, plank jacks, merkins, plank jacks. 1 min rest, Rinse & Repeat

I love that these guys can’t get enough Core’n More at PainLab. It makes me feel good to hear them talk about how much they love doing LBC’s or Flutters or American hammers, etc. But what really caught me by surprise was when VooDoo said ” I could do Big Boys all day!”, he prefers Big Boys. Now, I’m sure he meant his choice of core exercises, but it was just the way he said it that made us all question…how he said it. You gotta Show to know! 

They loved my workout so much that I got 3 Hims to Q for the month of July. Gotta love teamwork 👊 Good work men

Breaker Breaker led us out with prayers requests 🙏