VQ @ Pain Lab

It was a cold morning at the final Gashouse / Pain Lab for 2023, so cold in fact there was ice on the ground… ok it had apparently been dumped from a cooler the night before but you get the drift!  Flintstone had the Q for the bootcampers & warmed us up a little.  We broke w/ 7 PAX for PL.

The Thang:  Zombie walked w/ coupons down to the amphitheater.  We completed the warm up with a round of 60 Second Circle (High Knees – 1 Burpee, SSHs – 2 Burpees, Moroccan Nightclubs – 3 Burpees, Imperial Walkers – 4 Burpees, & 30 seconds each of the “patented” RoL & LoR.   Next up was box jumps up the amphitheater rows (5) followed by 5 curls.  In honor of 2023 we completed 4 rounds w/ a final 3.  Next was Flip Flops w/ 1 partner counting up to 23 LBCs & the other counting down from 23 Squats.  Instead of Merry Christmas it was on to Happy New Year w/ Step-ups & Derkins.  Note to self… I think Tube forgot to yell Happy New Year as even Whoopie thought we completed enough to qualify for the Chad 1000!  With just 2 more PAX & ~ 15 minutes left YHC Omaha’d so we could move up to the top of the parking lot to play w/ some Spartan workout props.  We rotated through tire flips, sledgehammers (not the PAX although he was here), farmer carries, OH claps w/ bricks, gravel bucket carries, & squat presses or curls.  Back to the flag for about a minute of Mary.  TIME!  It was honor to lead you men.

COT:  Beer mile today @ 10:30 / New Year’s Day convergence @ Martha Rivers Park @ 07:00 (EC ruck & run @ 06:00)

Prayer Concerns:  Turtle Man, Mason & Cherry families (Maybeline’s friends), Purple Haze’s M, Jeff Guilabo (spelling ?) heart procedure did not go well & he’s struggling to stay alive, Curtis Rozelle family he was unpacking boxes in his new home in Stokes County & went to bed Tuesday night w/ some chest pain & did not wake Wednesday, Sledge’s family recent loss of mother.