The Bearded Duo’s Pain-list

*Posted by Glass Joe (who wasn’t even there)

The Bearded Duo’s ~~Play~~ Pain-list

Pre-Thang – Kiefer and EE put in 11 miles prior to the thang – that should warm the legs up! Nice job!

A little grace was given to Hairband as he rolled in just as the clock struck 7 – after checking his hair in the mirror, we were off!

Mosey up sidewalk hill past buses with a little High Knees, Butt-kickers and backwards run thrown in for good measure.

COP

No FNGs but ‘The Count’ reassures the group – he is not a professional, and to be honest doesn’t even know what he’s doing, but we will get through this!

5 Burpees on your own to get the blood pumping
29 SSH
Ring of Fire Merkins – 5x around the circle of pain
29 Imperial Walkers
Ring of Fire Merkins – 5x around the circle of pain
20 Mountain Climbers
Ring of Fire Merkins – 5x around the circle of pain

That Thang

Start off with a little starfish of exercises:
10 Squats in the middle for starters and between each corner of exercises
1 Corner – 10 Merkins
1 Corner – 10 CDDs
1 Corner – 20 Squats
1 Corner – 10 LBCs

Everyone on their own and at their own pace. Plank up in the middle once completed. HB to amend for his last-minute arrival leads the Pax in some plank work. Back to QIC.

Group moseys to SVES.
The Pax spreads out for some slow-release pull-ups. In cadence, everyone up and slowly descends as QIC gives a five-count. Followed by 7 CDDs
Rinse-repeat sequence until finishing with 1 CDD

The Pax circles up for hand-off to 2nd QIC – The Late Show.

Indian Run with Hairband leading the way to the gravel drive behind the practice field.
Stop for a round of seal sit-ups.
Slow mosey towards the practice field stopping at the batting cage for a slightly awkward round of seal push-ups which brought to mind a 3 Stooges episode. (Where is Horsehead when you need him for heckling?) Oh, well, after a good chuckle all around.. over to the practice field. Grab a manly rock and line up for a repeat from a couple weeks back. Run to the tower and back (110-120 yards total?). Upon return 10 ground to overheads (G2O) followed by 10 each knee mountain climbers. Then run, 8 G2Os, 8 each knee mountain climbers… Repeato with 6, 4, 2 and deposit rocks.
Line up on the sideline and bear crawl 10 yards, sprint 20 yards, flapjack till you get to the other sideline. Take a couple deep breaths, sprint back across.
Repeat with walking lunges in place of bear crawl.
Mosey back to middle school and circle up.
Partner 1 does 12 squats, Partner 2 does jump squats till P1 done. Flapjack. Flapjack. Flapjack.
Next round…
P1 does 10 push-ups while P2 holds a plank (activate those quads to keep knees up, activate those glutes to keep your butt down). Flapjack. Flapjack. Flapjack.
Bookend with 5 burpees on your own.
Done.
Ran out of time for MOM, but a solid workout all around, good hustle!! Good to see Sweatshop back in the mix and couple that aren’t part of the regular Saturday Pax: Dream, Nomad – glad to see you guys out there as well!

Thanks to HB for closing us out in prayer and reminding us of our true-purpose – to be better men for God and God’s service! Aye!