8 PAX descended upon Wake Christian Academy in the gloom for the first ever beta workout of Ground “n” Pound. Flatulence was in the air prompting mental notes to order new underwear, and yes, there was yet another sighting of the mythical Starfish Butthole. There were no survivors. Welcome FNG P.M.S. Don’t let the name fool you, this guy trained Robo Woody.

Dynamic Warmup: follow the leader run, bear crawl, side shuffle, switch jacks, fazio arm circles, good mornings

Death by Burpee Climber 9’s: PAX start with 1 burpee, 8 mountain climber, 2 and 7, etc…

Hips and Dips Break Down set: 15 dips, 15 right hip dips, 15 dips, 15 left hip dips, 10 dips, 10 right hip dips, etc… 15’s 10’s and 5’s with one foot lifted on the dips on the 5’s

Shadow Boxing with Apolo Ohno at the O.K. Coral: Pax perform 3 round of the following 3 exercises for a minute each: 1 minute of shadow boxing (Howard wore them down with his talking) 1 minute apolo Ohno’s, 1 minute peoples chair, rinse and repeat x 3

Mary: Full Moons, 6 count mummy sittups, Starfish Buttholes, snow angels, pickle pounders

C.O.T.: Mr. Hand has your Q at the next Ground “n” Pound Beta