DJ Scrappy’s Pain Clock


13 men came out for a cold morning at the Mighty Oak for an OG beatdown which would include a pain clock and some ladder work. 

Warm-Up 

10 SSH in Cadence 

10 slow windmills (To silence the Twitter chatter) 

The Thang: 

PAIN CLOCK 

Run .3 to the clock 

6 merkins (run counterclockwise) 

3 LBCs 

12 merkins 

9 LBCs 

Back to Grand Oak Elementary 

BLOCK PARTY 

10-2 merkins, blockee ladder 

curls x 10 

overhead press x 10 

skull crushers x 10 

burners x 8 

10-2 burpees, block swing ladder 

FRONT OF SCHOOL 

Step Ups x 10 each leg 

Derkins x 10 

Bam Bams (5 wall jumps, 5 merkins….4/4….3/3…2/2…1/1) 

SPRINTS on the Drag Strip

2 Groups 

NO MARY 

COT – Scrappy 

1.  Qbert commented that the #PB was an "OG workout" and he was questioning what was OG.  Pain Clocks and Ladders were the first thing that I did at the Wilderness when I startred F3.  We were close enough to that launch point that I thought I would bring it back. Sorry for the counterclockwise pain clock.  Think that's the OG direction. 

2.  Turncoat and Auto hit the early bird Standard!  T-claps.  Enjoyed coffee at Starbucks.  We reformed the entire criminal justice system in case you were wondering. 

3.  Force!  Thanks for making a cameo appearance brother! OG! 

4.  Gypsy and Rico were leading the pack on the ladders.  And I think Rico got in some extra reps as usual! Great push on the sprints Gypsy. 

5.  Lego — thanks for picking up the 6 and making sure we were all safe.  Appreciate your unprovoked leadership. 

6. Some lady drove right though our last block ladder, which kind of got us off.  Dingo rallied the group, but it may have been too late so YHC abandoned the blocks.  We never recovered. 

7.  Good to see Tuffy and Eeyore and always Amen! 

8.  Dino — you were sweating hard after that workout.  Great push brother! 

Prayer – Spreader's father in law and Gypsy's friend or nephew Andrew.  

Keep posting men!!! 

Scrappy