Backblast! EMOM Pain Stations

AO: Armory
Q: Gilmore (Jim T)
PAX: Boone’s Farm (Chris), Flush (Clay Campbell), Archie (Matthew Harding), Counterfeit (John Kinneer), Little Dinghy (Jim Amy), Gilmore (Jim T), Shawshank and Pacman
FNGs: None
Count: 8

WARMUP: After a warm-up of Good morning, helicopters, windmills, hillbillies and Willie Mays Hayes, PAX assisted the Q, who rolled up right at 5:28, in assembling the pain stations.

THANG: PAX positioned themselves at one of the 8 pain stations. The stations were to show the variety of workout locations we have throughout NE Wake. We did an 1min EMOM workout until each PAX had completed each of the stations. Between round 1 and 2 we did a mosey run and then had enough time for a 3rd and final round.

Stations:

• Kettlebell Swings
• Ruck High Pulls
• LBCs
• Bent over rows w/ coupon
• Curls w/coupon
• Triceps (and alter goblet squats) w/coupon
• Sandbag burpees
• Rosalitas

ANNOUNCEMENTS: Deacon pre-runs, Sunday, 7A @Agoge; Friday Night on White, Sep 13; Deacon, Sep 21. (Shameless plug for Gilmore’s B-day)

COT: Prayers for PRIUS and Goose.

Also, apparently Counterfeit had logs in his truck ready to go if no one signed-up to Q. Your Welcome!!

Thank you for allowing me to lead this morning.

#ISI