Five brothers crossed past their comfort zones to embrace a new level of pain train madness, all thanks to our brother Biodome’s long anticipated return from IR. The man can’t move faster than a walk, so it was heralded as a no-run beatdown, which we honored (endured) with gusto:
WARMERAMA OYO:
- Welcome & Disclaimer
- OYO movements and stretches to get the blood flowing
THE THANG: PAIN TRAIN CIRCUIT
- PAX each take a Station and complete reps until the TABATA timer goes off (100 seconds of work, 20 seconds of rest/stretch = 2min per station)
- Station #1 – Battle Rope
- Station #2 – WWII’s
- Station #3 – 60# Sandbag Squats
- Station #4 – Flutters with Skull Crushers (10# plate in each hand)
- Station #5 – Plank Pull-Through of 30#KB
- Station #6 – Curls with 30# Ruck Plate
- Total of 20 Stations completed
COT:
- Counterama # 5
- Namerama
- Announcerama (see Below)
- BOM Prayer
NMS: AMRAP reps to a Tabata timer, with most stations incorporating heavy weights, was HARD work. The encouragement was to have good quality form, adjust to a different exercise at each station as needed, but keep the reps going for the full 1:40 at each station. The efforts put forward were impressive, and all the PAX were truly exhausted by the end of 20 stations. We are all very thankful to have Biodome back with the PAX! Yours AYE, DTH
Announcements (SEE SLACK!)
- Monthly: Breaking Bread, Bridge
- 12/6 Father Daughter Dance
- 12/23 Rosie’s 12 Days – NoToll