9 Minutes from Painville

9 Minutes from Painville

Warm Up – 30 Merkins on your own

9 Exercise Set performed 4 times

One arm swing (30 seconds left + 30 seconds right)
The high pull (30 seconds left + 30 seconds right)
The clean (30 seconds left + 30 seconds right)
The snatch (30 seconds left + 30 seconds right)
The reverse lunge (30 seconds left + 30 seconds right)
The military press (30 seconds left + 30 seconds right)
The two hand swing (1 minute)
Merkins (1 minute)
Sprint 1 lap around track (finish within 1 minute)

No rest between sets, get straight to work

20 burpees on your own
30 Two handed presses
20 Two handed swings

Quite the crowd turned out for the rainy morning it was supposed to be, but the rain only sprinkled and held off. The weinke was harder than I expected, and if you were doing all the work and using the weight you should be, it was simply brutal…there was no where to hide! There were no rest periods planned and I was searching for one and needed it. I could tell it was doing the job when people were slow to pick up the bell once the round started or if they put it down between exercises trying to grab a breath. There was some chatter at certain points that I could not hear due to the music being behind me and my ears not being able to hear anything over my heartbeat, but definitely some good laughs while suffering together, the hallmark of the lads of Area51. Great job to all, and glad TR is back and feeling settled in to his old role!

Please keep Destiny in your prayers, he is a great warrior and example of a man battling his way and never giving up!

Welcome to FNG – RW (Russell Wilson)