7 hard charges took off into the darkness toward Mt. Zion Methodist Church for a pain filled never-ending pain train.
.3 to the Church
Warm-Up
10SSH / 10 Slowmills / 10 IST
Lap around Church
The Thang: Partner Up
Partner A – 20 Rocky Balboas (RB's)and 20 Derkins
Partner B – Fast lap around the Church – flapjack
Round 2: 20 RB's and 20 incline merkins
Round 3: 20 wall sit heel touches | Balls to Wall
As a group, Large Lap around perimeter 5 burpees at corner 1, 10 merkins at corner 2 and back to the steps
Partner A: 20 RBs, 20 Derkins, 20 Incline Merkins, 20 heel touch wall sits, and Balls to the Wall
Partner B: Large Lap around perimeter 5 burpees at corner 1, 10 merkins at corner 2 and back to the steps and flapjack
As a group, run in the breezeway for a Pain Circle
Each Pax picked a Mary exercise (except Bijoux – 20 merkins in cadence, ouch). 1 Pax at a tine ran the back steps up and 5 burpees at the top and back down.
Next man up until all 7 Pax got to call an exercise around the pain Circle
Mosey to side parking lot
Partner Up: DORA 300 squats while other partner ran down the lot and back
Fast mosey back to HT
Partner Up: DORA 100 merkins while other partner ran up the fire escape steps and back
NO MARY – just a mobility moment with YHC
COT: YHC and Moses
Moleskin:
1. Bijoux came in right at 0530 and never stopped the string pace.
2. Eddie ran the 3.2 mile standard. We did an additional 2 miles of running.
3. Possum and Jersey Boy took over as CO-Q's. This location on the East side of Cornelius has a lot of options.
4. Moses led the PAX on the runs. And I really appreciated your storybin COT this AM. Awesome testimony and appreciate your leadership and willingness to share.
5. Hollywood brought the wnergy today and was literally sprinting around the church. Everyone was moving super fast today. I struggled ro keep up.
Thanks again men. Be an uplifting voice to the people you encounter today as you never know what someone is facing.
And check yourself and your own goals for 2022. Are you asking yourself "What's Next?" I encourage you to position yourself with this forward thinking approach. Sign up for an event today or plan a vacation with your spouse. I know that I need goals which keep me from being stagnant.
Today's pain train seemed never-ending.
I enjoyed the fellowship.
scrappy