- Workout Date - 12/16/2014
- Q In Charge - Mab Mab
- The PAX - Blue Hawaii, Training Wheels, Perry Mason, Biofreeze, Erector, Cockroach, iTunes, WallE, Mab Mab
- AO -
9 PAX Fought the urge to fartsack on a potentially rainy gloom, and became street fighters instead. Sponge Bob inspired this workout with the streets drawing the letter F, but YHC flipped it into a alley brawl and created some grumblechatter along the way. If you FAILED to make it out, check out the Funk below and see what you missed.
Warm Up
20 SSH IC
20 Plank Jacks IC
20 Dead Cockroach IC
20 Mountain Climbers IC
The Main Thang
Mosey to the corner of Cannon St & Poinsett St. This is the bottom point of the F shown below on the street. The two legs are the alleys we went to- x3. This truly is a F3.
The 1st F:
Bear Crawl half way to first alley
Crab Walk the second half
Grab a spot on the knee high wall for box jumps-x20 OYO
When finished…drop down for steep Derkins x20 OYO
Run across alley & hold Peoples Chair- hands up, out, and circles- hold 1 minute.
Lunge walk to the next alley
Feet up high for upside wall walks, 15 feet long
Grab a spot on the wall for Wall kicks (feet start on ground, feet to wall butt height, feet to wall shoulder height, feet to wall butt height, feet back to ground) x20 OYO
Mosey back to the corner
Repeat for 2nd F.
The 2nd F:
Bear Crawl half way to first alley
Crab Walk the second half
Grab a spot on the knee high wall for box jumps-x20 OYO
When finished…drop down for steep Derkins x20 OYO
Run across alley & hold Peoples Chair- hands up, out, and circles- hold 1 minute.
Lunge walk to the next alley
Feet up high for upside wall walks, 15 feet long
Grab a spot on the wall for Wall kicks (feet start on ground, feet to wall butt height, feet to wall shoulder height, feet to wall butt height, feet back to ground) x10 OYO
Mosey back to the corner
Repeat for 3rd F.
The 3rd F:
Bear Crawl half way to first alley
Crab Walk the second half
Grab a spot on the knee high wall for box jumps-x20 OYO
When finished…drop down for steep Derkins x20 OYO
Run across alley & hold Peoples Chair- hands up, out, and circles- hold 1 minute.
Lunge walk to the next alley
Feet up high for upside wall walks, 15 feet long
Grab a spot on the wall for Wall kicks (feet start on ground, feet to wall butt height, feet to wall shoulder height, feet to wall butt height, feet back to ground) x10 OYO
Run up Poinsett St, right on Hwy 14, back down Jason St to the Park for 6MOM
6MOM
30 LBC IC
15 Merkins IC
15 Flutter Kicks IC
20 Erectors IC
20 Heels to Heaven IC
COT:
Prayers for Blue Hawaii’s mom
Prayers for Alfred
Prayers for Training Wheels old co-workers wife, diagnosed with cancer
Praise for Erector- biopsy on mole taken off not cancerous
Praise for Erector- check came in last week, prayers for continued success
BOM
That’s all I’ve got folks. Look forward to next time. Always a honor to lead you fellas.
God bless and Merry Christmas.
Mab Mab