YHC was tired, grouchy but ready to lay down a good beatdown after the late night loss to Dook with my UNC Tarheels only losing by 1 point. 2.0 Picasso even shed a couple tears after the game. Great game but wish it was a different result as it cost me 25 Burpees which I unfortunately got done at 11:40 PM the night before Mad Mule.
EC: 6.12 miles with Dirty Pipes (DP had to leave before Mad Mule due to family activity)
The Thang: (AT ANY MOMENT YHC IS ALLOWED TO CALL BURPEE AND COMPLETE AS A PAX- TOTAL OF ABOUT 20 DURING THE BEATDOWN….YHC A LITTLE BITTER ABOUT THE 1 POINT LOSS TO Dook.)
Warm up: SSH, squats, cotton pickers, lunges, High knees, butt kickers all 15x in cadence.
Indian run to basketball court
Line Drill Merkins: Suicide run and finish each with 10 Merkins, plank for the six. Repeat 5 rounds
Indian Run back to the Shelter
AMRAP: Tire Smash with Steel pipe, Tire flip, Dips, Box Jumps, LBC’s, Merkins, Mountain Climbers each 45 sec with every PAX doing each Station.
OYO run to end of road and back to shelter, Al Gore for the six.
Repeat AMRAP
TELEPHONE POLE WORK:
3 rounds of sprint 75 yards and back start overhead pressing the pole until all PAX is back and then 10x on the up as a PAX, Repeat 3 rounds.
PAX holding Pole: PAX forward lunges x10, 10 PAX squats with pole, 10 Lunges, 10 squats, 10 lunges, 10 squats. (ALL PERFORMING TOGETHER ON THE DOWN)
Mosey to playground for ELEVENS: Pull ups and Flutter Kicks 10-1 until 1-10.
3 minutes of Mary finishing off with HAVE A NICE DAY.
It was a pleasure beating the guys down today and enjoy messing with their heads with the Burpees randomly sprinkled in throughout. That extra 15 min kills you but will pay off later!
BOM/COT: Prayers for Ben, Prayer for Burn out and upcoming move, Continued healing and sickness in families. Injuries and family drama.
Stretch Out.
