- Workout Date - 04/16/2015
- Q In Charge - Mab Mab
- The PAX - Macho Man, Gymboree, Brutus, Obama, Fred, Affordable Care Act, Noah, Rainbow Dash, Elmer, Whit Whiz, Mab Mab (YHC)
- AO -
11 PAX showed up at Golden Strip and brought in the rainy funk with style as we Boom Boom Powed our way through it all. It was fun, and it was hard. Of course- it’s F3. Here’s the run down:
Conditions: 49 degrees and wet
WU THANG
20 SSH IC
20 Merkins IC
20 Russian Twist IC
Mosey lap around parking lot
MAIN THANG
The De-Escalator
20 Merkins IC
20 Flutter Kicks IC
20 Squats IC
Sprint for 40 seconds, mosey for 20 seconds then back to circle
15 Merkins IC
15 Flutter Kicks IC
15 Squats IC
Sprint for 40 seconds, mosey for 20 seconds then back to circle
10 Merkins IC
10 Flutter Kicks IC
10 Squats IC
Sprint for 40 seconds, mosey for 20 seconds then back to circle
5 Merkins IC
5 Flutter Kicks IC
5 Squats IC
Sprint for 40 seconds, mosey for 20 seconds then back to circle
Find a spot on the wall:
Elevens
Start w/ 1 Donkey Wall Kick, sprint across parking lot, 10 Fairy Jacks
Work your way to 10 Donkey Kicks, 1 Fairy Jack
When finished w/ this set- Plank-o-Rama while the PAX finish up
Move into Crawl-O-Rama
Bear Crawl 3 awning poles (approx 10 yards between each pole)
Crab walk 3 awning poles
Lunge walk 3 awning poles
20 Burpees OYO
When finish w/ burpee drop into 50 LBC IC
2 MOM
20 Mountain Climbers IC
20 Shoulder Taps IC
20 Heels to Heaven IC
COT
Obama- pray for death in family, legal stuff going down w/ wrongful death…
Elmer- guy he works w/ lost son in car accident
Praise for Murdoc- good results we heard from tests
Prayers for Nailpop and his son Walker in Lexington
Prayers for the United States and the upcoming elections
BOM
It has been a while since YHC had posted at Golden Strip, but what a great time this morning! Such a great AO and such a great group of guys to sharpen with. Already looking forward to the next time. All you PAX have a blessed and safe week.
Mab Mab