Intense

6 PAX came out to the Eye of the Tyger for a nice and intense beatdown. Here is the rundown.

Warm Up:
20 SSH IC
20 High Knees IC
30 LBC IC
20 Mountain Climbers IC

The Main Thang:
Line up for an Indian Run- head towards the center of the park…break right to a row of tree.

Zipper Suicides-
Starting at 1st tree…run diagonal to second tree, touch the ground, zig zag run 2 trees, touch ground. Continue running the zig zag for all 20 trees.
At the end- 10 Merkins OYO.
Sprint back to the first tree, 30 LBCs.
Rinse and Repeat x3

Wall Walkers-
Head to the fence.
Wall Walkers for 30 feet
Insanity-
All PAX line up facing YHC
Ready position is running in place on your toes-
At YHC call, shuffle right, left, front, and back.
YHC then calls sprint, run hard in place.
Drop- 10 Merkins.
Back to ready to position…
At YHC call, shuffle right, left, front, and back.
YHC then calls sprint, run hard in place.
Drop- 10 Burpees.
Back to ready to position…
At YHC call, shuffle right, left, front, and back.
YHC then calls sprint, run hard in place.
Drop- 20 Flutter Kicks.

Fence Squats Jumps-
Grab fence, lower to parallel position, let go of fence, and jump
10 Squat Jumps OYO
20 Fairy Jacks OYO
Rinse and Repeat x2

Indian Run back to Glory.

Bears, Lunges, and Burpees-
Bear crawl 25 yards
Lunge walk 25 yards
10 Burpees
Bear crawl 25 yards
Lunge Walk 25 yards
10 Burpees
Sprint 50 yards
10 Burpees
Sprint 50 yards
10 Burpees
Hold 6 inches while waiting on other PAX

4 MOM:
20 Rosalita’s IC
20 Dolly’s IC
20 LBC 2.0

COT:
F3 MUD RUN COMING UP, APRIL 30th, GET TEAMS TOGETHER ASAP AND GET WITH Q

Prayers for Nail Pop, and son Walker…not doing well….see link:
http://www.caringbridge.org/visit/walkerphillips/journal/view/id/56db0e228b5cd37d03de5273

Prayer for Revival’s grandfather, infection in lungs and on inhaler, pray for quick recovery.

Pray for Mr. Freeze’s friend who fell and got cut by a concrete saw on back of leg, quick healing

Pray for YHC friend Logan and his daughter Mya, 6 years old, and cancer is back. Heavy chemo and radiation to come.

Pray for our Nation.

BOM

As always- a pleasure to work out with the PAX in the gloom. Looking forward to the next time!

God bless-

Mab Mab