- Workout Date - 09/29/2015
- Q In Charge - Mab Mab
- The PAX - Slick Willy, Cockroach, Goose, Epee, Kilowatt, Grr, Erector, Blue Hawaii, NSA, Stitch, Spring Break, First Date, No Bars, Biofreeze, Perry Mason, Mab Mab (YHC)
- AO -
16 PAX put on their hypothetical slickers and came to play in the rain. The Weather Channel said there was a 80% chance of rain, but YHC guaranteed a 100% chance of pain. (Originality in the title is overrated)
Here is the rundown of the beatdown.
Conditions: You guessed it…RAIN….and about 72 degrees.
Warm Up:
35 SSH IC (got a little mumblechatter….good…very good)
15 Merkins IC
20 Heels to Heaven IC
20 Butt Kickers IC
20 High Knees IC
The Main Thang:
Head to the bottom of the hill beside Greer City Hall.
Hill-evens
Starting at the bottom, perform 10 burpees- bear crawl to top of hill- 1 fairy jack. Run back to bottom of hill, 9 burpees- bear crawl to top of hill- 2 fairy jacks. Keep this going until 1 burpee, and 10 fairy jacks.
Partner up-
Catch Me If You Can
Partner up- while one PAX starts running backwards around track of lower field, other PAX starts w/ 5 merkins. When finished, sprints to catch first PAX, and then that PAX drops for the 5 merkins while the other turns to run backwards. Continue this cycle until each PAX has completed 25 merkins. Head to center of field when complete.
(DISCLAIMER: WATCH OUT FOR EPEE WHILE PERFORMING MERKINS- HE TARGETED THE Q)
Partner Leg Throws-
10 reps x3 for each PAX
The Lunge, LBC 2.0, & The Crab
Start lunge walk across field to exhaustion- perform 20 LBC 2.0 OYO- complete rest of field w/ backwards crab walk. Return to first side of field performing same exercises.
FYI Blue Hawaii-required reading- LOL. Or you can just call Jameis Winston…http://livehealthy.chron.com/part-body-crab-walks-strengthen-2639.html
When You Dip, I Dip, We Dip…
15 Dips IC
10 Decline Merkins IC
10 Big Boy Sit Ups OYO
10 Dips IC
5 Decline Merkins IC
20 Big Boy Sit Ups OYO
5 MOM:
20 Flutters IC
20 Freddy Mercury’s IC
20 Erectors IC
20 Dying Cockroach IC
20 Oblique Crunches IC (10 each side)
COT:
Gideon House AO launches tomorrow- 5:30 on P
Respect to NSA for supporting No Bars in the Mud run- good job fellas.
5K this Saturday for Greer Ministries. $20. Certified course. All proceeds go to reaching others. http://go-greenevents.com/event/id/4682
Check weekly update for F3 Foundation event coming up.
Prayers for Walker Philips and Nail Pop. Continued healing and for a nurse to come available for home care.
BOM
That is it fellas. Enjoyed it as always! Rain was a nice and refreshing addition! Look forward to the next time! Have a great rest of the week!
Mab Mab