- Workout Date - 01/21/2016
- Q In Charge - Mab Mab
- The PAX - Bullseye, Fire Marshall Bill, Beaker, PSI, Mab Mab (YHC)
- AO -
5 PAX got jacked up this morning and hit the frozen ground running.
Here’s the rundown of the beatdown.
Warm Up (in theory):
20 SSH
50 Yards of wind sprints
10 Burpees OYO
The Main Thang:
Run towards retention pond on far side of park….wait a minute- is that Fire Marshall Bill rolling in 10 minutes late? Lets circle back and give him a welcome at his truck.
20 Flat Foot Vertical Jumps OYO
Hop back on the road and a fast mosey to the retention pond.
Grab a cut log (20″ in diameter, 26″ tall)
Roll logs up the hill.
20 Log Jumps (aka box jumps OYO)
15 Decline Merkins
Roll Logs for 30 yards
15 Dips IC
Take a lap around the retention pond, and through the rock garden.
Stop at a manhole- it’s a sign.
20 Manholes IC
Mosey back to logs.
10 Log Jumps (aka box jumps OYO)
15 Decline Merkins IC
50 LBC IC
Return logs to where we found them.
Mosey back to meet Mary.
5 MOM:
20 Dying Cockroach IC
20 Flutters IC
1 Minute of Butterfly Leg Stretches
COT:
Prayers for Fire Marshall Bill and workload
Prayers for Beaker- leading wife and family
Prayers for Walker and healing
January 23rd Convergence at Star Command
Keep in mind running groups….
BOM
Always a great seeing the PAX in the gloom. Stay warm fellas.
God bless,
Mab Mab