- Workout Date - 07/29/2015
- Q In Charge - Mab Mab
- The PAX - Penguin, Mosh Pit, Billy Bob, Peachoid, Louganis, Tanneyhill, Manhole, Toner, Steamer, Maroon, Mab Mab (YHC)
- AO -
11 PAX showed up this morning at Star Command ready to bust a move.
Here’s a run down:
Warm Up:
20 SSH IC
15 Merkins IC
20 Heels to Heaven IC
20 High Knees IC
20 Butt Kickers IC
Main Thang:
Indian Run around entire perimeter of Star Center
Train!
50 LBCs OYO
Jail Break to soccer fields behind Star Center.
Burpee Escalator
Line up on sideline, suicide run 20 yards out and back, 5 burpees.
Suicide run 40 yards out and back, 10 burpees.
Suicide run 20 yards out and back, 15 burpees.
Suicide run 40 yards out and back, 20 burpees.
20 Freddy Mercury’s IC
20 Xs and Os IC
20 World War II Sit Ups OYO
Merkin Relay
Partner up- one PAX runs backwards while other PAX starts on 5 Merkins- when complete sprint and catch first PAX- he drops for 10 Merkins, and the other runs backwards. Continue this cycle until each team hits 50 merkins. Mumblechatter was good on this one!
Bear Crawl Indian Run w/ a soccer ball
Line up in two lines, front PAX pushes soccer ball with head, PAX in back bear crawls quickly to front of line and takes of soccer ball, every PAX completes one push of ball.
30 Seconds of 6 inches
Train!
50 LBCs OYO
Jail break back to glory to meet Mary…
Just kidding- no Mary today.
Instead of Mary….
Turn on Ring of Fire By Johhny Cash- this stays on duration of cool down…
Ring of Fire- all PAX plank position in a tight circle- 1st PAX performs 1 merkin, 2nd PAX performs 2 merkins, 3rd PAX performs 3 merkins- continue this cycle until song ends…think we made it up to 23 merkins. Impressive!!!
COT:
Pray for Lizard Licks baby being born!
Prayer for YHC as got offer on house finally!
Prayers for Walker!
August 22nd Ultimate Frisbee Convergence at Star Command…
BOM
Great job guys! Enjoyed my visit to Star Command! Hope to see you in the gloom soon enough!
Mab Mab