These Birds Got Burned

  • Workout Date - 11/24/2016
  • Q In Charge - Mab Mab
  • The PAX - Bullseye, Fire Marshall Bill, PSI, Coppertone, FNG Micheal Adams ( F3Google), FNG Micheal Shade (Slim Shady), Mr. Freeze, Manziel, FNG Micheal Sandlin (F3 Trebek), Mab Mab (YHC)
  • AO -

10 PAX including 3 FNGs showed up at Eye of the Tyger for a Thanksgiving Day burnfest…All came intending to make room for the turkey, but got cooked in the process.

Welcome to our 3 FNGs: Google, Trebek, and Slim Shady!

Warm Up:
25 SSH IC
20 Imperial Walkers IC
10 Merkins IC
20 Mountain Climbers IC

The Main Thang:
Indian Run to opposite side of park to field in front of clubhouse.

DORA 1-2-3
100 Merkins
200 Squats
300 LBC
Partner up- while one PAX runs the length of the field and back, his partner starts on the merkins. When the running PAX arrives, he starts on the count of merkins where his partner left off. Continue rotation until all reps are achieved by the team.

Plank-o-rama while waiting on PAX.

The gates to the park are open- can’t miss the opportunity. Head inside to other side of the clubhouse.

Bear Crawl for 30 yards

Ring of Fire
Get in plank position and cirlce up shoulder to shoulder
While Johnny Cash’s RIng of Fire plays, 1st PAX starts with 1 merkin, 2nd PAX does 1 merkin, and continue all away around the circle. When it gets back to 1st PAX 2 merkins, and so on. Continue to add a merkin every time it comes around the circle, for the duration of the song.

Head to benches around the tower.

Bench Dips/Flutter Kicks (same partners as DORA)

One PAX starts w/ Bench Dips x20
Second PAX starts w/ Flutters x20
Rotate stations.
Each PAX complete 2 sets of each exercise

50 Air Presses IC

Head to the sand pit…
5 Burpees
20 Calf Raises on side of the wall

Mosey half way back to Mary running forwards- turn backwards and run backwards 2nd half.

Mosey back to meet Mary.

3 MOM:
20 Dollys IC
20 Rosalitas IC

 

Leave a Reply