Chance of rain…80%, chance of pain…100%

  • 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.

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.

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

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)

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.

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.


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


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