- Workout Date - 03/30/2015
- Q In Charge - Mab Mab
- The PAX - Rainbow Dash, Donut, Look Out Below, Mab Mab (YHC)
- AO -
4 PAX showed up w/ an appetite this morning, but little did they know that burpees were the Special of the Day. We all got our fill this morning. The more YHC has to winkie Q, the harder it is going to be on the PAX. No apologies. You’ve been warned.
Here’s the rundown:
Conditions- 42 and cloudy…but dry.
Warm Up:
20 SSH IC
10 Smurf Jacks IC
20 Plank Jacks IC
10 Merkins IC
The Main Thang:
Mosey to the parking lot beside Simpsonville Police Department, today it will be called:
Burpees Diner:
5 Burpees
Bear walk 3 parking spaces
10 Burpess
Crab walk 3 parking spaces
15 Burpees
Lunge Walk 3 parking spaces
20 Burpees
Gorilla Walk 3 parking spaces
25 Burpees
Run two laps around parking lot
Back to the last line where we finished last set of Burpees. Time for a side dish of Merkins.
25 Merkins
Gorilla Walk 3 parking spaces
20 Merkins
Lunge Walk 3 parking spaces
15 Merkins
Crab Walk 3 parking spaces
10 Merkins
Bear Crawl 3 parking spaces
5 Merkins
Plank while PAX finish
Let’s mosey back to the Tower for some more fun.
30 LBC IC
Sprint to the stop sign and back to starting line x2 (approx 35 yards)
20 Dead Cockroach
20 Freddy Mercuries
Sprint to stop sing an back to starting line x2
Broad jump 2 parking spaces
Lunge Walk 3 parking spaces
Repeat above x4
4 MOM:
20 Mountain Climbers IC
20 Rosalitas
20 Oblique Crunches (10 each side)
COT:
Prayers for Donut’s wife, has stress today for tightness in chest
Prayers for guidance, clarity, and wisdom for Rainbow Dash as he leads his family
Prayers for YHC as he tries to discern what the do w/ house, building, etc. Favor on wife’s business.
Prayers for Look Out Below’s back- hurt during ruck and needs some relief when he sleeps.
Prayers for any other injure F3 Brothers out there. Miss seeing you in the gloom.
That’s all folks.
See you in the gloom.
Mab Mab