5 PAX for pre-run. I came early to setup cones for pain station marker, but most got blown away by the wind and scattered by the time we started the beatdown.
After the disclaimer and we started a short mosey around the parking lot to keep warm. PAX circled up for:
SSH x 15
Weed Picker x 10
I prepared 10 exercises and setup 10 pain stations. Each station separated by 3 parking spaces (I setup cones but got blown and scattered in the parking lot). From starting line we go to station 1, perform the 1st exercise and then go back to the starting line. Then go to station 1 & then station 2 and performed the exercise on each station..repeat until we hit all 10 stations. Yes, the coupon stayed with us the whole time.
These were the exercises:
20 Overhead Press
25 Skull Crusher
30 seconds – Cusak
35 Bent-over Row
40 Kettle Bell Swing
45 Squat with coupon
50 Flutter Kick with coupon
Most of the PAX were at their last exercise when YHC called for time. There were 3 PAX the completed the whole thing way before time and moseyed around the parking lot.
We managed to have 1 round of Mary: Gas Pumper.
Prayed for Feathers full recovery from the procedure, other family members & friends with health issue and our country.
These are strong PAX. I am thankful for these HIM and it was an honored to lead the beat down this morning. SYITG.