Four Corners of Pain

Four Corners of Pain

Well this is my time creating a BB and third time being a Q. Sorry it took long but needed to get access to the site. Anyway, I will keep it short an sweet like my F3 name, Premature.

Warm-up

The warm-up was simple: Mosey .25ish and did 15 Imperial Walkers. Next, we grabbed a lifting rock and mosey to Kensington Elementary parking lot while holding it above our head. Dropped rock and performed some stretches : downward dog, upward dog, and calf stretch.

Thang 

Split up into four teams and each team chose a corner to start the first circuit of  “Four Corners of Pain” (only one team per corner). By the way, we used the rock at each station.

• 20 V-ups, then carry rock to next station
• 20 Merkins, carry carry rock to next station
• 20 Curls, carry rock to next station
• 20 Squats, carry rock to next station
• Left rocks at last station

PAX waited in plank position until the six arrived and then headed back to around the globe. Once six arrived: completed 50 Merkin wave and headed to Millbridge clubhouse parking lot to start the next circuit of “Four Corners of Pain.”

• 20 Heels to heaven
• Side run to 20 dips on curb
• Bear crawl to 20 Bobby Duggan
• Side run to 20 Mike Tysons
• Bear crawl to complete loop

Rinse and repeat two more times at 15 and 5 reps. Skipped 10 reps due to time and completed three more waves of 50 around the globe: Bomb Jacks, Burpee, and Superman.

Mosey back to COT and by popular demand completed another round of 50 Merkin wave and ended exactly at 7:30. PAX logged just over 4 Miles running.

Moleskin

Conducting my third Q and first BB definitely gave me a greater appreciation for the amount of effort it takes to organize one.  It was a hot and humid morning but everyone hung in there and worked hard.  Thanks to the PAX for supporting me!

Announcements

Blood Drive July 23rd, need more people to sign up.  Sign-up at American Red Cross website.

Raffle for $1,500 Furniture Gift Certificate Ongoing.  Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.

100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN.  Venmo to @f3waxhaw.  See Posse for details.

Q-school/Site School coming up.  See Posse for details.