Introduction

Disclaimer

Warmup

SSHx20 IC

Arm Burners Forward x10 IC

”    ”  ”         ” Reverse x10 IC

Cotton Pickers x10 IC

The Thang

YHC set up four pain stations with four exercises. Moseyed to each station to proceed with the first workout on that pain station list. Each trip around the pain stations PAX performed the next exercise on the list. Starting with a ten count for the first round. Second round with 15 reps. Third round with 20 reps. Last round with 10 reps

First Station

Dips Step Ups

Derkins

Irkins

Second Station

V-ups

WW1’s

American Hammers

Futter Kicks

Third Station

Merkins

Burpees

Plant Jacks

Supermans

Fourth Station

Mountain climbers

No Surrenders

Squats

Cotton Pickers

After completing the pain stations we Moseyed back to the circle for some cool downs

Cool Down

SSH x10 IC

Arm Burners x10 IC

Red Bull Smirf Jacks x10 IC

Cotton Pickers x10 IC

Prayer Request

Sissy bar and his M

Fire ant and his family

Dylan Lane family

Dane family