- Workout Date - 03/25/2023
- Q In Charge - Mab Mab & Trycycle
- The PAX - Whif, Pastrami, Eppe, Sushi, Macho Man, Donut, Trycycle, Mab Mab
- AO -
8 PAX resisted the temptation to fartsack this morning and instead ROLLED OUT for a burnt rubber beatdown:
1. Double Q Mab Mab & Trycycle:
2.Tricycle infused: courtesy of your neighborhood Trycycle
3.Wet track: Courtesy of Mother Nature
4.Cinder Blocks: Courtesy of Macho Man
If you missed this Beatdown, it was your loss and you should be ashamed of your fartsackness.
Here is how the breakdown on the beatdown:
Warm Up:
25 SSH IC
10 Burpees OYO
25 Plank Jacks
25 Imperial Walkers
Main Thang:
Sprint 35 yards to first stop sign
10 Burpees OYO
Sprint 50 yards to second stop sign
10 Burpees OYO
Sprint 50 yards back to first stop sign
10 Burpees OYO
Sprint 35 yards back to first stop sign
10 Burpees OYO
Plank while the PAX finish
Team up for tricycle push to the cinder block pile:
Whif/Pastrami, Macho Man/Sushi, Eppe/Trycycle, Donut/Mab Mab
After grabbing 5 blocks head over to SFB parking lot.
One Team Member rides tricycle around loop while other team member does:
Cinder Block Overhead Press x3 (hold above head)
Cinder Block Squat x3
Cinder Block Merkins x3
AMRAP until other team member gets back on tricycle
SWITCH
Head Burners w/ Cinder Block 30 yards- one team member pushes, other follows with Bear CRAWL, switch and return to startingline.
Head Burners w/ Cinder Block 30 yards- one team member pushes, other follows with LUNGE WALK, switch and return to starting line.
5X- Lap Tricycle Push- 1 member rides, one pushes, alternate for laps.
2X- Zig Zag Course- 1 member pedals, one rides back of tricycle. Work through course back to starting line.
Let’s be clear on who the champions were in all the racing events: Macho Man and Sushi take home the prize…which hasn’t been determined. For not, the attaboy will have to suffice. The left the rest of us in the dust..SMOKIN!
6MOM w/ Sushi:
20 Double Pistons IC
20 Flutter Kicks
Killer Twists- AMRAP until feet touch ground, or if your hands don’t touch
COT:
Prayers for Tesh as he starts new job in Charlotte while family still in G’ville.
Music Minister at Simpsonville First Baptist, Randy, mother has funeral today. Comfort and peace for family.
NOVEMBER 20th- THIS THURSDAY: MEET AT BON SECOURS WELLNESS ARENA for Toys for Tots F3 Convergence. No Main Thang 5:15 or 5:30, no Lion’s Den. Other AO’s, if you are going to converge please let the PAX tomorrow in COT.
Bring a toy to donate.
Thanksgiving Day Convergence scheduled for Lion’s Den…check weekly email.
That’s all folks. Great time sharing the Q w/ Trycycle this morning. It was a great workout and a ton of fun.
Stay warm this week fellas, going to be a chilly one. Encourage each other not to fartsack despite the cold. Don’t lose all you’ve gained! You’ve worked to hard. You will not be the only one out there!
Mab Mab