Feeling the Burn, Fighting the Burn

  • Workout Date - 06/11/2013
  • Q In Charge - Mab Mab
  • The PAX - Fire Marshall Bill, Squirts, Beaker, Orange Peel, Mr. Bojangles, FNG Adam Yang (F3 Deflate Gate), FNG Sean Yang (F3 Tract Master), Mab Mab (YHC)
  • AO -

8 PAX including 2 FNGs came out to Eye of the Tyger this moring. YHC showed up w/ his two fire hoses, and for the PAX unfamiliar w/ what that means they wore a puzzled look. The confusion didn’t last long b/c it turned into pure determination. Awesome.
Here’s a big F3 Welcome to Adam Yang (F3 Deflate Gate) and Sean Yang (F3 Tract Master)- great job this morning as FNGs.

Here’s the run down of how it went this morning.

Conditions: 69 degrees and perfect

Warm Up:
10 Merkins IC (SLOW COUNT)
20 Russian Twist IC

The Main Thang:
Mosey towards the center of the park and stop at the ballfield hill carrying rolled up fire hoses on shoulders, alternating PAX

Ants on a Log
(YHC used this work out the first time the hoses were introduced, so it was time for a throwback)
On the side of the hill lay the fire hoses in parallel lines going up the hill. 2 PAX will stand at top of hill holding the hose while the other 2 PAX lay on their bellies and pull themselves up the hill on the hose using army crawl style…When PAX reach top of hill PAX holding hose rotate to make the climb. Each PAX needs to complete the climb 3X. Plank when done.

Go from Plank into:
20 Mountain Climber IC
Head to the outfield fence on top of hill
Hold the fence with hands and squat as low as you can go w/ good form, 20 OYO
On your 6 w/ feet high on fence, butts close to base of fence
20 Toe Touches IC
Back to the Deep Fence Squats, 20 OYO

Head to the base of the tower…wait- it’s fenced off. The light pole will do.
Wrap the hoses in half around the base of the pole.
While 2 PAX use the hoses as whips for 30 seconds, the other PAX are in a circle around them peforming:
5 Burpees
10 Merkins
20 LBCs
When YHC calls rotate PAX on rope move to reps, and another PAX jumps into Whipping Station.
Keep the rotation going until each PAX has had 2X at Whipping Station.
Bear Crawl/Lunge Walk/ Crab Walk/ Gorilla Walk
Bear Crawl 20 yards
Lunge Walk 15 yards
Crabl Walk 15 yards back,
Gorilla Walk 20 yards back to start.
TUG-O-WAR w/ Fire Hoses
Break up into even teams- Best outta 3.
Jail Break 50 Yards to flag pole and back.
Back to Tug-O-War. Best outta 3.

Throw hoses on shoulders and head back to flag for Mary.

1 MOM:
20 Freddy Mercury’s IC

Prayers for Fire Marshall Bill- traveling tonight

Prayer for Squirts- in Ohio all next week

Prayers for Squirts coworker in Cincinatti’s 3 year old granddaughter- brain tumor-had surgery, and in healing stages.

Prayers for Walker Phillips and F3 Brother Nail Pop as he leads family. Prayers for healing for Walker.


That’s all folks. Looks like Thursday’s are going to stick with these numbers. Come join us at Tyger River Park anytime, we’d love to have you. Eye of the Tyger PAX- keep coming, EHing, and stepping up to Q. It’s how we grow. Thankful to be in community with each of you. Remember- the 1st F brings PAX in, it’s the 2nd and 3rd F are what keep them coming back. F3 COUNTS!

See you in the gloom..and God bless.

Mab Mab

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