I posted in Holidaysburg this morning at the Pain Train AO! They had there largest ever attendance this morning. 3 FNG’s, and 3 Downrange…Proxy, Downrange from Pittsburgh was the Q!

Warm Up:

Arm Circles (x15ic)

Circle Arms (x15ic)

Toy Soldiers (x15ic) …they do right arm to left leg…

Grass Pickers (x15ic)…they clap behind the back

Motivator (10-1)… they did it in opposite order how we typically do it.

The Thang:

100’s…

x100 sc LBC…mosey 50 yds.

x100 sc Air Squats…mosey 50 yds.

x100 sc Flutter Kicks…mosey 50 yds.

x100 sc Merkins…mosey 50 yds.

11’s

Big Boy Sit-Ups one end…Jump Squats other end

No Cheat Merkins one end…Flying Squirrels other end…

Mary

Big Boy Sit-Ups (x15sc)

American Hammer (x15ic)

Crunchy Frog (x15ic)

Hello Dolly/Leg Raise Combo (x15ic)

offsite coffeeteria

Great to see some of these guys again, and hang out a bit. State Farm explained IPC to the PAX and I planted the idea to him about painting coupons for the PAX that complete it!