4 20s of Pain

Preamble:

The Pain began when we started things out with a shattered Cinder that was replaced by a 65(ish) pound rock

Warm-O-Rama:

Cherry Pickers x 10

SSH x 10

The Thang:

Mosey’d over to the pullup bar for a quick Morning call(5 pullups/5 Merkins, 2 at a time on the pullup bar)

Mosey’d back to the parking lot for the pain to begin. Most all exercises were to be performed with a cinder(boulder). Each round will include 4 sets of 20 reps a piece. After each round the PAX will do a Cusac with their cinder around the parking lot(this changed to 2 laps without the cinder after round 4). There were 4 Sets that we repeated for a total of 7.5 rounds before time ran out.

Set 1:

• 20 Durkins
• 20 Curls
• 20 Squats
• 20 Skull Crusher

Set 2:

• 20 V-Ups
• 20 American Hammers
• 20 Straight Raises
• 20 Thruster

Set 3:

• 20 Lunges(double count)
• 20 Overhead Presses
• 20 Swings
• 20 Jump Squats(no Cinder)

Set 4:

• 20 Merkins
• 20 Cinder Bench Presses
• 20 Big Boys
• 20 Flutter Kicks(Double Count)

COT:

Prayers for Sprocket and his Family