Pain in the Rain

Pain in the Rain

9 men arrived at the Pineville Police Department this morning for Pain in the Rain.  I’m sure someone has used that as an F3 slogan before but screw you, I just thought of it.  Anyway…

Read disclaimer and start a long mosey around the baseball fields.  Stop once for merkins (15 IC) then circle up in the parking lot for proper warm-up.  15 IW, 15 squats, 10 MC, 10 CDDs, all IC.

Short mosey and partner up.  Partner 1 does burpees until Partner 2 completes 10 merkins.  Flapjack and repeat.  3 sets each total.  Recovery lap then do the same format for squats and jump squats.  3 sets as well.  Mosey a lap then stop off at the planter boxes.  3 sets of: 10 dips IC, 10 hip slappers IC, 10 jump ups OYO.

Mosey back to parking lot for Running and Mary, always a winning combo. P1 runs the length of the lot and back while P2 does the called exercise.  Flutters, American Hammers, LBCs, Dollies, Bicycles.  Halfway through all that, we stopped running for 25 partner sit-ups each.

Group run back around the baseball field with stops for diamond merkns, wide arm merkins and people’s chair.  Finish up at a rock pile and grab one.  10 curls, 10 tricep extensions, 10 shoulder presses all IC, 2 sets.  Mosey back and that’s all folks.

Moleskin: It was actually a good morning for a workout.  Rain wasn’t too bad.  Thanks to all for a great workout and the opportunity to lead.

Announcements: Be on the lookout for a new Saturday workout in Indian Land.  Details to come.