Thank you Sir(mixalot) may I have another?

Preamble:

Had this little gem worked out a week ago for the starting line crew but alas there was much illness (and fartsacking) so I held onto it for a more opportune time. I arrived about 5 minutes ahead of the beatdown to be greeted by an excited crew ready to put in some work. They might have been less enthusiastic had they known what lay ahead for them.

Warm-O-Rama:

Moseyed to “the spot” – I feel like we are going to wear a hole in the asphalt there…

Warmed up with:

SSH 15

Windmill 10

Sun Gods 10 x 2

Willie Mays Hayes OYO

The Thang:

Tabata-esque workout:

1 minute run, 10 seconds rest

1 minute of merkins, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of LBCs, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Nolan Ryan, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Lunges, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Vup-Yup, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Foxholes, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Squats, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Georgia Bulldogs (AKA Alabama Asskickers), 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Freddie Mercury, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Carolina Dry Docks, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of Burpees (at the request of Zuckerburg – it should be noted that he was considerably less interested doing the burpees once they were Rxed), 10 seconds rest

1 minute run, 10 seconds rest

1 minute of windshield wipers, 10 seconds rest

1 minute run, 10 seconds rest

1 minute of leg raises – and…time.

All told we did around 22 minutes of actual running – 2.28 miles. and around 22 focused minutes of beatdown activities.

Yelp Rating: 10/10 will abuse the PAX with this again in the future.

COT:

Some of the PAX considered this a “punishing” workout and while I don’t want to do something like it every time, it provides a good intensity level while still being in the fun-ISH realm.

Several prayer requests were mentioned. A variety of health concerns – I remembered them during the prayer but they are slipping my mind as I type this, but we DID pray about them so there’s that. Specifically though Dunshire’s 2.0 Xander is having surgery this week so we want to remember and support Dunshire and fam.

Ace had the MOC and provided this nugget of wisdom “If the path ahead of you is clear, you’re probably walking someone else’s path.”

Good workout gents.

Naked-Man Moleskin:

Some days, like yesterday for me, life just gets in the way of your best laid plans. I felt off track yesterday and it was very good to get back in the saddle today and start the day off really well. Always an honor to lead the PAX at Firehouse.