9-23-19
PAX: DH, HC3, Buubs, Pipeline, Chaps, Dairy Queen, Seabiscuit, Frack, Legz, Rick James, Kwon Do, Frizzle, Bundy, Dunphy
Q: Dunphy
14 PAX enjoyed a beautiful morning at Pain Train and started the week off with a proper beatdown.
Warm Up: Run around VTC and back up Reserve…here comes the airplanes. Hugs for DQ. SSH, IW, WMH, Arm Circles, Windmill
Zipper: Partner Up at middle of G. 20 Paddy Cake Merkins, then run to opposing stairwells, go to 6 then back to middle of 1 for 10 High Ten Burpees. Repeat as follows:
R2: 20 Paddy Cake Merkins, 1 to 6 to 2, 20 Squats each, while partner low squat hold.
R3: 20 Paddy Cake Merkins, 2 to 6 to 3, 10 Partner Derkins each, 5 Merkins each with feet on back.
R4: 20 Paddy Cake Merkins, 3 to 6 to 4, 20 Step Back Lunges each.
R5: 10 High Ten Burpees, 4 to 6 to 5, 30 Flutter Kicks each.
R6: 20 Paddy Cake Merkins, 5 to Top Deck, 10 Mountain Merkins each.
Dealer’s Choice Mary
Name-o-rama
COT