Throw Back, Throw Down Thursday

  • Workout Date - 12/10/2015
  • Q In Charge - Mab Mab
  • The PAX - PSI, Cavalier, Beaker, PSI, Bullseye, Fire Marshall Bill, Mab Mab (YHC)
  • AO -

7 PAX came out to Eye of the Tyger for a throw back kind of throw down. Here’s the run down.

Conditions: 48 degrees and clear

Warm up:
Did 3 minutes of various stretching…
20 SSH IC

Main Thang:
Line up for an Indian Run to the opposite side of the park to the base of Galaxy Hill.

Hill-evens (ELEVENS ON A HILL)
Start at bottom of hill, 10 burpees
High Knee Run to top of hill
1 Fairy Jacks
Run back to bottom of hill, 9 burpees.
High Knee Run to top of hill
2 Fairy Jacks
***continue this rotation until you are at 1 Burpee and 10 Fairy Jacks…hence the name Elevens.

Plank-o-rama when complete.

Shoulders, Shoulders, Legs, Shoulders, Shoulders
50 Air Presses IC
20 Arm Circles IC
20 Lunge Jumps IC
20 Cherry Pickers IC
20 High Cherry Pickers IC

The Russian Crunch Sprint
Sprint 120 yards
20 Russian Twist OYO
Sprint 120 yards
30 LBC OYO
Sprint 120 yards
20 Russian Twist OYO
Sprint 120 yards
30 LBC OYO

Partner up…
Catch Me If You Can
While one PAX starts w/ 3 Burpees, the other runs backwards. After completing 3 Burpees, 1st PAX runs and catches the backwards runner. Backwards runner drops and begins the 3 Burpees, and the 1st PAX starts starts running backwards.
Complete this cycle unitl we are back at Shovel Flag.

3 MOM
20 Heels to Heaven IC
20 In and Outs IC

COT
Prayers for Walker- continued healing

Prayers for Mya- continued healing

Prayers for Beaker and his wife heading out of town for birthday weekend

Prayers for Fire Marshall Bill w/ heavy work load

Praise for Mab Mab- approved on construction loan

Christmas Eve workout will be at 5:30 at Eye of the Tyger- 1 hour workout. Show up.

BOM

Always a pleasure to lead this fine group of men! Merry Christmas and God bless!

Mab Mab

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