Pain Station ABCs

3 PAX on an optimal weather morning for early hour ruckership plus regular post. Little Debbie on Q.

DISCLAIMER

PRAYER

COP

Two Ponzi laps hoping someone else would show up. Failed. Left the AO.

THE THANG

A make-it-up-as-you-go Trolley style workout. Running with pain stations as experienced below. Run was about 3 miles total. Scattergories rules apply.

• A – Arm Circles – 26x • B – Big Boy Sit Ups – 25x • C – Crop Circles – 24x • D – Dips – 23x • E – Elevator Merkins – 22x • F – Finkles – 21x each leg • G – Getups, Turkish – 20x • H – Humpers, Monkey – 19x (in front of everyone on Center St) • I – Idle – 18 sec (couldn’t think of anything else) • J – Jumping Jacks – 17x • K – Kicks, Flutter – 16x • L – Lunges – 15x (uphill I might add) • M – Mountain Climbers – 14x (2-count) • N – Nipple Touchers – 13x – (nipples touching the ground Merkins) • O – Overhead Squats – 12x • P – Plank Jacks – 11x • Q – Quad Killers – 10 count (Chair pose) • R – Russian Twists – 9x • S – Seal Jacks – 8x • T – Toe Touches – 7 IC (Abe Vigoda) • U – Up Downs – 6x (aka Burpees) • V – V Ups – 5x • W – Wide Merkins – 4x • X – X Jumps – 3x • Y – Your Choice – 3x (Burpees) • Z – Zumba – 26x each leg (Running thing Holly made us do last Monday)

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

1st Wednesday breakfast will be at Kingsport IHOP. IV Convergence next Saturday…will carpool from Colonial Heights Ingles at 6:15 in Jamboree’s van.