Mabnificent 7- not complicated but it's hard

  • Workout Date - 04/27/2016
  • Q In Charge - Mab Mab
  • The PAX - Peachoid, Penguin, Onion, PSI, Louganis, Flow, Hesienberg, Mab Mab (YHC)
  • AO -

8 PAX came out for a beautiful gloom and nice old fashioned beatdown. While all the other Ironworkers were fartsacking, this group was taking it to the next level. Here is the rundown.

Warm Up:
20 Peter Parkers elbows IC
20 Plank Jacks IC

The Main Thang:
Head over to 7 ft chain link fence…attempt to do 20 man makers (jump up, extend arms straight, then let self back down) Was difficult- fence was too high. Will find a better spot next time.

Let’s take a mosey around the building.

Tunnel of Love…
All PAX in plank position, shoulder to shoulder. One PAX army crawls through tunnel, and then goes into plank. As he starts through tunnel, other PAX will follow. Keep rotation rolling until each PAX has gone through 3 times.

Let’s mosey to back soccer field for…

Mabnificent 7
As YHC said, it’s not complicated, but it is hard.
Starting on one end of field, perform 7 burpees. Run to opposite side of field (long ways), do 7 burpees. Continue this until 7 times of burpees have been accomplished.
Plank-o-rama when complete.

30 Flutters IC

Head over to the wall for…

Mule Kicks and LBC
20 Mule Kicks (start with feet at bottom of wall and hands on ground, kick feet up to butt height, then to shoulder height, back to butt height, back to ground- thats 1)
30 LBC
Rinse and Repeat x3

20 Freddy Mercury’s IC
20 Dying Cockroach IC

Line up parking spaces…
Prisoner High Knee Run 10 spaces
5 Superman Merkins
Sprint back 10 spaces
Rinse and Repeat x3

Bear Crawl 10 spaces
Lunge Walk 10 spaces

Mosey back to meet Mary at the Flag

30 Dolly’s IC
30 Rosalitas IC
30 LBC 2.0 IC

Prayers for Peachoid’s friend from church- lymphoma….kids in middle school…pray for healing and miracles

Prayers for Walker’s family, Nail Pop- and his wife and their other son. Healing after losing Walker last week.

Prayers for Mab Mab’s dad….prostate cancer.

Prayers for guys racing Mud Run this Saturday- Wings, PSI, Beaker, Mab Mab….and for the couple hundred other F3 brothers racing…pray for safety.

Convergence this Saturday for celebrating 2 year anniversary of Ironworks w/ F3. No Star Command. If you are in town, don’t miss it!

May 14th is Ultimate Frisbee Convergence at Star Command..Donuts and coffee to follow. Preblast to come, but start inviting friends. Great way to EH people. If you don’t know what EH is, ask someone, or look it up…it’s obvious you are doing it. Numbers should be exploding with the exposure we have!

Always a blessing to work out with you guys!

Have a great week…

God bless.

Mab Mab

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