Rotate the Pain

AO: Nirvana

When: 05/20/2023

QIC: Tank

PAX (5): Dosido, Special K, Sprocket, Tank, Hot wax from Charlotte


An around the AO workout, varying degrees of difficulty.


PAX warmed up with some basics, side straddle hop, weed picker, and imperial Walker.
With two cinders and some other gear we started the mosey over to the pull up bars.  Two sets of 10 pull ups were executed while high plank was held while waiting.  Modify was encouraged to improve strength for next time.

The Thang:

The thang 1.  On the hill of difficulty pax ran up hill did 25 air squats, ran down hill did 25 air squats until 4 full interactions were complete, totaling 200 air squats.

The thang 2.  Mosey on over to the small track, ran two laps, jogging the straightaway, sprinting the curves.
cones were then set up every 30 feet, for a low crawl, 10 burpees, bear crawl ten burpees until 80 burpees were hit.

The thang 3.  4 corners set up, short side 25 feet, long side 60 feet.  Each corner had a 25 count of exercise, mercans, v-ups, big -boys and overhead press with cinder.  Run in between long stretch, crabwalk in between short stretch.

Back to the flag.


Announcements and prayer requests for friends and family were mentioned, mostly health related.

Thanked the Lord for day.

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