Introduction

Disclaimer

Warmup

Good Mornings IC x 10

SSH IC x 10

Krab Cakes IC x  10

Shoulder Taps ICx 10

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

Mountain Climbers

No Surrenders

Squats

Fourth Station

Merkins

Burpees

Plank Jacks

Cotton Pickers

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

Cool Down

Cotton Pickers IC x 10

Flutter Kicks IC x10

Finished time with American Hammers

Prayer Request

Fire Ant

Sissy bar and M

Mules Coworker

Birthday Suits Exam