The Whiteboard of Pain



The Whiteboard of Pain

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .25 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Moroccan Nightclub x 15 IC
  • Mountain Climbers x 10
  • Calf Stretch

The Thang:

Goodfella’s Whiteboard of Pain

  • Complete exercise 1, then run to the top of a 1/10 mile hill and back
  • Complete exercises 1 and 2, then run to the top of a 1/10 mile hill and back
  • Complete exercises 1,2, and 3, then run to the top of a 1/10 mile hill and back
  • Continue until exercises 1-10 are completed with a final run
  • If ahead complete extra exercises or extra round
  1. Derkins x 10
  2. LBC’s x 10
  3. Step Ups x 10
  4. Flutters x 10 (2 is 1)
  5. Dips x 10
  6. Heels 2 Heaven x 10
  7. Jump Tucks x 10
  8. Big Boy Knockouts x 10 (Big Boy situps with two cross punches at the top)
  9. Mountain Climbers x 10 (2 is 1)
  10. Burpees x 10

 

Extra Credit:

  • 25 Cinderblock curls
  • 25 Cinderblock presses
  • 20 LBC’s with Cinderblock
  • 25 Cinderblock presses
  • Run to top of 1/10 mile hill and back
  • American Knockouts x 20 IC
  • 10 Hip Dips Right
  • 10 Hip Dips Left
  • Plank for 30 seconds regular
  • Plank for 30 seconds elbow
  • Plank for 30 seconds regular

Done!

Thanks to Nails for taking us out in prayer.

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