- Workout Date - 10/20/2015
- Q In Charge - Mab Mab
- The PAX - Caviar, Inspector Gadget, Bondo, Show Me, Double Windsor, Affordable Care Act, FNG Tyler Lowery (Bettis), Mab Mab (YHC)
- AO -
8 PAX came out to the Gideon’s House this morning to deny the rain its power of making men Fartsack. They brought a fire that we used to sharpen each other as the flame to iron, and iron on iron. Here is how it went.
Conditions: 55 degrees, rainy
Warm Up:
35 SSH IC (despite Inspector Gadget throwing curveballs at me with his count!)
20 Plank Jacks IC
20 Imperial Walkers IC
The Main Thang:
Line up for an Indian Run, down Pendleton and then around office building near by.
Head to the canopies and partner up.
Partner Pain
20 Leg Throws (PAX lays at feet of other PAX and grabs ankles, throws feet up and standing PAX pushes legs towards ground.
20 Partner Curls (PAX stands over other PAX, interlock arms and standing PAX picks laying PAX upwards)
RINSE AND REPEAT SO EACH PAX GETS 3X ON EACH EXERCISE….
Plank-o-Rama until all PAX are finished.
10 Burpees OYO…just for good measure
Partner Plank Claps
Partners Lay 1 foot apart in elbow plank position, clap right hand to right hand and left hand to left hand
20 Plank Claps 1 foot apart double count
20 Plank Claps 2 feet apart double count
Plank-o-Rama until all PAX are finished.
Line up under canopy to get ready for lunge walk.
Lunge walk for 30 yards towards the road….
Hop on the…
Merkin Elevator.
At YHC call, plank is top floor, mid way of merkin is middle floor, low plank position of merkin is bottom floor. Listen to call and perform. 90 seconds.
Lunge Walk back to the beginning.
20 Flat foot jumps OYO
20 Freddy Mercury’s IC
20 Air Humpers IC
20 Flutters IC
15 Dolly’s IC
15 Rosalita’s IC
Catch Me If You Can
Partner Back up, while one PAX starts running backwards, the other PAX starts by doing 5 Merkins-when complete run forward to the PAX running backwards, when catch him he drops and does the 5 Merkins and that PAX starts running backwards- rinse and repeat the cycle for 150 yards.
Indian Run back to the Gideon House to meet Mary.
4MOM
25 LBC 2.0 IC
20 Dying Cockroach IC
20 Manholes
30 Oblique Crunches (15 each side)
COT
Prayers for Inspector Gadget having physical tomorrow
Prayers for Caviar getting ready for shoulder surgery 12/17
Prayers for guys in the Gideon House
Prayers for YHC been under some spiritual attacks
Prayers for YHC friend’s daughter, Mya, 6 year old w/ tumor
Prayers for Walker Philips and F3 Brother Nail Pop
Really enjoyed hanging out this morning at the Gideon’s house. The workout was fun, and equally damp….but the 2nd F afterwards with a cup of coffee and good conversation was what it was all about. Keep the Coffeteria going in all areas possible. It’s where the life on life really happens. Keep it up and keep EHing. It matters!
God Bless- Mab Mab