No pain, No gain

Posted on Posted in Backblasts, CSAUP
  • When: 08/05/2019
  • QIC: Check Please
  • The PAX: Pom Pom, full Monty (Respect), gump, wil e coyote (Respect), blackout (Respect), Airbags (Respect), McDreamy (Respect), dollar bill, yardsale (Respect), duck (double Respect), MLK, Rudy, copperhead, deuce, gravy, bullwinkle, snaggle, show n tell, sofa, detour, aquaman, bloomer, terminator

Perfect Monday morning for a check please Davis park beat down in the gloom. Theme of the day is a simple one, no pain no gain. Simple but to the point, got to go through little bit of pain and exhaustion to reap the gains.

Warm o rama:

mosey a lap around the parking lot


little baby arm circles

raise the roof

the hillbilly

10 burpees OYO

The Thang:

mosey to football field with high knees, butt kicks, karaoke left and right, and running backwards. Commence stairway to heaven consisting of 10 cones spread 10 yards apart all the way down the football field. Lunge between all cones, at each cone perform 5 burpees, 10 merkins, 15 LBC’s. Total reps performed was 50 burpees, 100 merkins, 150 LBC’s. Mosey back to starting line and do 100 yard sprint at 50%. Mosey back to starting line and do second 100 yard sprint at 100%. Mosey to parking lot for team bucket carry challenge. Broke into 2 groups of 12 on each team and each team member took turns carrying a sand filled bucket in each hand down and around a cone. Rest of PAX did squats while each person took turns with the bucket. Winning team was team 2 and they chose 10 burpees as the penalty for team 1. Team 2 did 5 burpees. Mosey down bear crawl alley to bleachers and performed 2 sets of 20 dips and 20 step ups. Next exercise was a 1 minute plank, then mosey back to circle.  At circle did flutter kicks and hello dolly’s to finish out the time.


count o rama, name o rama, announcements for F3 lunch this Wednesday, prayer requests, and finally a prayer from Full Monty.


Thankyou for all the PAX that showed and for working hard. Great leading this morning and look forward to the next one

check please


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