Q: Dill

PAX: Palladean (R)
Cabbage
MooMoo (R)
SlowPoke
Dill
Duke
Bull
Rubber
Nightlight

First day for the PainLab in Forsyth and there was a line of cars at the gate waiting for the Site Q to open it up. There was an excitement in the air for a beatdown without running.

Intro: Welcome, Disclaimer, Mission Statement

Arm Warm-up:
Chinook 12 IC
Bear Hug 12 IC
Overhead clap 12 IC
Seal clap 12 IC

Pax collected 2 bricks

Thang:
2 Rounds
Y, T, W, L with Bricks: 10 IC
Overhead raises with bricks 10 IC

2 Rounds
Alternating Curls with Bricks 15 IC
Alternating Reverse Curls with Bricks 15 IC

Leg Warm-up:
Windmill 10 IC
Daisy Picker 10 IC
Derricks 10 IC (Left & Right)

Groups of 3
P1-Thrusters with Bricks
P2- Backwards Duck walk between
P3- Thrusters with Bricks
Complete when all 3 partners had duck walked twice.
P1 & P3 we’re roughly 40-50ft apart

Trunk/Core Warm-up:
Trunk Twist 10 IC
Peter Parker 10 IC
Shoulder taps 10 IC

Thang:
2 Rounds
Renegade Rows with Bricks 10 IC
Plank Jacks 10 IC

Static Stretch
Legs:
Feet together: Toe Touch 10 IC
Feet spread: Toe touch 10 IC (right then left)
Butterfly stretch 10 IC
Sitting Toe Touch 10 IC

Arms:
Right arm across 10 IC
Left Arm across 10 IC
Right elbow up 10 IC
Left elbow up 10 IC

Mary:
Flutter Kick 15 IC
LBC 30 OYO
Hello Dolly 15 IC
LBC 30 OYO
Heel Touch 15 IC
LBC 30 OYO
Freddie Mercury 15 IC
LBC 30 OYO

COT:
Count-a Rama, Name-o-Rama
Announcements: Saturday Foxhole Q’s, check slack for all road races, Slowpoke 13.1 mile memorial run in Brent Feb. 18th

Prayer/Praise:
Rubber-struggling with personal demons
Duke-exhaustion with work load

6th man: Palladean- praise for a strong marriage, prayer for workload and leadership decisions.