Pain Train 1/4/20

Q-Chew Toy

PAX- WildThing, FNG

To plant, grow and serve small men’s workout groups for the invigoration of male community leadership

Always free

Open to all men

Always outdoor in rain or shine, heat or cold

Lead in a rotating fashion by a member of the group with no certification 

Always ends in a circle of trust

Warmup

In cadence (explain) Windmills

High knees

Arm circles 

Trunk twists

The Thang:

5 burpees 

Run 100yds

10 BBSU (explain)

Run

15 Flutterkicks (explain 2 is 1)

Run

20 merkins (explain)

Run

25 squats

Run

30 Carolina dry docks (explain)

Run

30 Carolina dry docks (explain)

Bear crawl 25 yds and back

25 Bonnie Blair’s

BC

20 merkins

BC

15 mountain climbers (2 is 1)

BC

10 leg ups

BC

5 burpees

5 burpees 

Run 100yds

10 BBSU (explain)

Run

15 Flutterkicks (explain 2 is 1)

Run

20 merkins (explain)

Run

25 squats

Run

30 Carolina dry docks (explain)

Run

Ab exercises

Cor 

Nor

Name FNG-Pinocchio

Announcement 

Prayer