Up'Burbs Tour

  • Workout Date - 02/06/2016
  • Q In Charge - Mab Mab
  • The PAX - Tanneyhill, Louganis, Peachoid, Steamer, Mr. Freeze, Onion, Training Wheels, John Boy, Mab Mab (YHC)
  • AO -

9 PAX came out on this crisp morning to see what kind of trouble they could get in. YHC gave the option of Ultimate Frisbee F3 style, or a good ol’ fashion beatdown. They chose the latter. Here is the rundown.

The Warm Up:
20 SSH IC
10 Merkins IC
20 Mountain Climbers IC

The Main Thang:
Heading towards the subdivision behind Star Command….hence the title the Up’Burbs…suburbs…
Run 1/4 mile,
10 Burpees
Run 1/4 mile,
10 Burpees….and there’s a train.
50 LBCs OYO
Run 1/4 mile,
10 Burpees
Run 1/4 mile,
10 Burpees….and yet another train.
50 LBCs OYO

RIng of Fire
-While listening to and for the duration of the Johnny Cash’s Ring of Fire, circle up in planks.
First PAX does 1 Merkin-going clockwise each PAX performs 1 Merkin. Maintain flat back plank while waiting on your turn for Merkins. When gets back around to first PAX, he does 2 Merkins. Continue this cycle until end of song. Got up to 6 merkins.

Stake Suicides
Using the lot stakes on the left side of the road, approx 30 yards apart.
Suicide run to first stake and back to starting line.
10 Squats
Suicide run to second stake and back to starting line.
20 Squats
Suicide run to first stake and back to starting line.
30 Squats
Suicide run to second stake and back to starting line.
40 Squats

60 Air Presses IC

Line up in two lines for Indian Run…
Run 1/4 mile and stop at intersection for another pain station.

30 Heels to Heaven IC
20 Flutter Kicks IC
1 Minute Holding 6 inches
20 Freddy Mercury’s IC

Line back up in one line for Indian Run to top of hill…1/4 mile.

Stop at top of hill for yet another pain statin.

Using the concrete road stops-
15 Derkins IC
20 Lunges IC
10 Derkins IC
15 Lunges IC

Catch Me If You Can
partner up…
First PAX starts by doing 3 burpees…2nd PAX starts running backward. When 1st PAX completes burpees, runs forward to catch 2nd PAX. 2nd PAX drops to 3 burpees while 1st PAX turns and runs backwards. Continue this rotation all the way back to the Star Command.

5 MOM:
20 Dying Cockroach IC
20 LBCs 2.0 IC
1 Minute of Elbow Planks

COT
Prayers for Walker Phillips in Lexington

Prayers for Peachoid having test done on Monday and for results next Thurday

BOM

Well done this morning fellas. Was a perfect gloom for a beatdown, and was glad to lead the PAX forward…except when during Catch Me If You Can couldn’t catch Louganis…

See you next time.

God bless-
Mab Mab

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