After a wild and crazy weekend on the hardwood, 4 men were left standing for the March Madness workout at #PAINinsula. Not a huge crowd, but heck, 4 of us represented a 100% increase over my last Q at #PAINinsula on 3/14, which drew only 2 of us. I will try not to take it personally!
It went something like this…
Warm Up
Run around the parking lot and circle up at the newly refurbished PAINinsula Gazebo. Ignored signs posted about public usage.
- SSH x64
- IST x32
- Mountain Climber x16
- Merkins x8
- Peter Parker x4
- Parker Peter x2
- THE Burpee
Mosey to the PAINinsua Breezeway
- Apollo Ohno x64
- Dips x32
- Step-Ups x16
- Incline Merkins x8
- Declinie Merkins x4
- Box Jumps x2
- THE Burpee
- People's Chair w/Air Press x20
- BTTW for 30 seconds
- People's Chair w/Air Press x20
- BTTW for 30 seconds
Mosey to PAINisula Firestation Rock Pile – Grab a non-traveler rock
- Low Curl x10
- High Curl x10
- Full Curl x10
- Bendover Row x10
- Overhead Press x10
- Skull Crusher x10
- Overhead Press x10
- Bendover Row x10
- Full Curl x10
- High Curl x10
- Low Curl x10
Mosey back to PAINinsula Square for Merkins Around the Block
- Run to first corner – merkins x16
- Run to second corner – merkins x8
- Run to third corner – merkins x4
- Run to fourth corner – merkins x2
- Just for fun finish with THE Burpee
Run back towards Harris Teeter Lot, stop at curb for some more merkins
- Left arm on curb – merkins x10
- Right arm on curb – merkins x10
Run back to HT lot for Mary
- Low Flutter x20
- Rosalita x20
- Dieing Cockroach x20
- Crunchy Frog x20
- THE Burpee
COT
- Outlaw will soon share details to support local resident battling ALS
- Prayers for F3 Papa Smurf who is also battling ALS
- Many thanks to Outlaw for the opportunity to lead PAINinsula 2x this month. Also a great AO! I am honored and humbled with each opportunity to Q!
Cowabunga!
Ninja Turtle