- 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.
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.
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
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. 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.
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!