No Pain No Gain

Date: 2026-04-13
AO: The Patriot
Q: Anchorman ,
PAX: Booking, Big Short, Deliverance, DoorDash, Walker, Anchorman, Piano Man, Horton, Wedding Singer, Hops, CableGuy, SAAS, Rim Fire, Muggins, Prestige FNGs: None
COUNT: 15
Wrm-Up
– Side Straddle Hops × 20
– Arm Circles
– Willie Mays Hayes
– World’s Greatest Stretch
– Downward Dog → Cobra

Set 1 – Arms + Movement (2 Rounds)
At the Blocks:
– Curls × 20
– Overhead Press × 20
Movement Circuit:
– Run to 50
– Core work (Mountain Climbers / Shoulder Taps)
– Bear Crawl to 25
– Run to End Zone
– Burpees × 10
– Ricky Bobby back to blocks

Set 2 – Legs + Power (2 Rounds)
At the Blocks:
– Blockees × 5
– Goblet Squats × 10
Movement Circuit (same flow):
– Run to 50
– Core / explosive (Mountain Climbers, Shoulder Taps, or Jump Squats) – Bear Crawl to 25
– Run to End Zone
– Burpees × 10
– Ricky Bobby back

Mosey to Amphitheater
– Step-Ups × 15
– Triceps work (dips/extensions)
– Step-Ups × 15

Hill Work
– Squats at bottom
– Run/Sprint hill
– Repeat

Return
– Mosey back
– Stop for Merkins × 20

Mary
– Flutter Kicks
– Freddie Mercuries
– Donkey Kicks
– Dirty Dogs

COT
YHC spoke on the importance of goal setting. He likened it to his own training for the Boston Marathon. The race date drove 20 weeks of preparation.

Find your Boston Marathon—set it, and go get it.