Wave of Pain at Genesis
AO: Genesis
BeatDown Date: 05/18/2019
PAX:
Number of Pax: 10
Pax Names:
Bullseye, PETA, Fortnite, Usher, Yote, Emerald, Mountain, Pistol Pete, Pooh Bear, Huckleberry
Number of FNGS: 0
FNG Names: none
QIC: Huckleberry
Introduction
A mix of old and new exercises today. Everybody loves the waves of pain.
Warm-O-Rama
Short quarter mile mosey to the Football Field (Turf is good)
Weed Pickers
Little Arm Circles (LAC) & Big Arm Circles (BAC)
Windmills
Lunges
The Thang
Huckleberry has the Q:
1 x BLIMPS: 5 burpees, 10 lunges, 15 Imperial Wallers, 20 merkins, 25 plank jacks, 30 squats
Wave of Merkins (Up to 10)
Wave of Squats (Up to 15)
Wave of Lunges (Up to 8)
Mosey 25 yards
6s:Burpees, mosey 25 yards, Big Boy Situps (BBS)
PETA has the Q:
20 sit-ups BBS
Mosey 15 yards
Bear crawl 15 yards
18 BBS
Crab walk 15 yards
Stadiums: Mosey up the stairs and down on all sections at Mountie Stadium
Mosey back to the Shovel Flag (quarter mile including high knees, butt kickers and Long Skips), picking up the 6 as needed
Huckleberry leads Marys:
American Hammer – 20
WW1 Sit-ups – 20
Flutter Kicks – 30 seconds
Reminding everyone that PETA and I are not professionals, F3 is open to all men and Free
Alabama Prom Dates – 20
Protractor: 20 seconds at each degree (10 degrees, 30 degrees, 45 degrees)
Circle of Trust
Great fellowship time at Chuy’s yesterday.
Praying for Emeralds college and family jobs situations/decisions and praying for their baby due in August.
Praying for Fortnite’s friend and family who lost a dog this week.
Praying for the Crisler family.
Naked Man Moleskin
We stepped on at least two frogs during our workout.