All for One and One For All

  • Workout Date - 03/12/2015
  • Q In Charge - Mab Mab
  • The PAX - Washer, Homeward Bound, Mab Mab (YHC)
  • AO -

3 PAX showed up Three Muskateer style this morning at Main Thang 5:30 and pushed each other onward for a FULL BODY BEATDOWN administered by YHC. I’ve always had the experience with a small  group of PAX the more brutal the beatdown- you can fit so much more in. YHC put it to the test this morning.  Put on your reading specs and get comfy reading this one…and you will see why you will hate missing it.

Warm Up
15 Merkins IC
20 Plank Jacks IC
20 Butt Kickers IC
20 High Knees Steps IC
Heart rate up yet? Washer says his is 161- let’s keep pushing it.

The Main Thang
Line up on Main Street for a little exercise borrowed from The Station’s very on Lizard Lick. Modified for a 3 man group.
One man runs backwards, other two did 2 Burpees. 2 men would sprint forward and catch man running backwards and then they would turn and run backward while he would drop and do two buprees. He would then sprint and catch the two running backwards.
Repeat until each had done 3 sets of burpees.
Continue Mosey to plaza in front of Bank of America and grab spot on bench/wall.
10 Derkins IC
20 Box Jumps or 20 Split Leg Lunges OYO
15 Over head shoulder lifts w/ metal chairs
15 Dips IC
Head over to the Richardson St. Parking Garage
Run up two flight of stairs, then 5 burpees OYO. Run up two levels on parking ramps, 20 Dead Cockroach IC, 15 Flutters IC. Run two more flights of stairs, then 5 Burpees OYO. Run remaining two levels on parking rops to top of building, 20 Dead Cockroach IC, 15 Flutters IC.
Grab a spot on top wall-
Peoples Chair 1 1/2 min- arms out, circles, arms up Hallelujah!, arms to side, more circles
15 Donkey Kicks on Wall OYO- got some good mumblechatter…or mumblegrunts on this one!!!
Back to Peoples Chair 1 min- arms out, circles, arms up Hallelujah!, arms to side, more circles
10 Donkey Kick on Wall OYO- mumblechatter continues
Run down parking garage ramps, stopping every 2 levels to pefrom 5 Burpees OYO.
Get back to Plaza and mosey back to Peace Center via alleys for Mary.

7-8 MOM (more time than YHC realized, don’t worry- we used it!)
20 Freddy Mercury’s IC
20 Heels to Heaven IC
20 Shoulder Taps IC
15 Rosalitas IC
10 Dollys IC

April 11th, Mud Run – don’t miss it
Blue Ridge Relay- September 11
Palmetto Relay- couple weeks out

Challenge to step up and Q! If not, you’ll get more of the above…and then some!

Prayers for YHC two customers- one is having tough time w/ marriage, other has wife dealing with cancer and no insurance. Both heavy.

Prayer for F3 and all it is doing for our community, and for us men. Continue to EH people- it can change or even save a life. We are 3rd.

Prayers for all F3 brothers having babies…


Always a pleasure, privelege, and certainly a honor to serve and workout with you guys.

Good job fellas- and I’ll see you in the gloom.

Mab Mab

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