Painfest 2013: Super Bowl Shuffle to Suicide Burpees

  • When:01/19/13
  • QIC: Salt Lick & Abacus
  • The PAX: Zip-A-Dee, Slapshot, Spackler, Soft Pretzel, Sprague, Punky Brewster, Countertop, Joker, Young Love, Doodle (Newly named Jarrett Arant), Tool Time (Newly named Lin Tucker), Cotton Tail, Crab Cake, Lobster Roll


Painfest 2013: Super Bowl Shuffle to Suicide Burpees

16 PAX, including 2 returning FNGs, braved the frozen tundra as temp gauge indicated 28 degrees at the start.  However, the blood was flowing after first 1/2 hour and several of the PAX were lightening their load a layer at a time.

The Thang

Warm-up

  • SSHx20
  • IWx20
  • Ski Absx10
  • In&Outsx10

Pentagon of Pain – sprint to each light pole, exercise and back

  • Station 1 – 20 civilian count LBCs
  • Station 2 – 20 Squats
  • Station 3 – 20 lunges
  • Station 4 – 20 merkins
  • Station 5 – 20 jump squats
  • Sprint back and plank

Superbowl Shuffle

  • Run in place with ladder merkins (1, 2, 3 etc. through 10 then back down)

 

  • Fence Duck and Hops
  • Mosey to back
  • 3x tire hops and log jumps (heard more than on grumble about icy stumps and mud)
  • Jog to track 2 laps with Indian Runs

The Thang – Part Deux

Mosey to the field inside the track

  • Bear Crawl, 10 Merkins, Sprint Back and Plank until Pax finishes
  • Lunge Walk, 10 Burpees, Sprint Back and Plank until Pax finishes
  • Karaoke (facing Mckee Rd), 10 Turkish Get-ups (rt hand up), Sprint Back and Plank until Pax finishes
  • Karaoke (facing school), 10 Turkish Get-ups (left hand up), Sprint Back and Plank until Pax finishes

Mosey over to the school and grab some wall

  • People’s Chair x 90 seconds
  • Incline Merkins x 15
  • People’s Chair x 60 seconds
  • Decline Merkins x 20
  • Plank with feet on the wall – 10 Count
  •                 Squats x 20

 

Mosey over to the Rock Pile and find a friend

  • Curls x 15
  • Squats x 20
  • Overhead Press x 15
  • Curls x 15

Mosey over to the Soccer Fields for Suicide Burpee Ladder (in Far Side’s honor as he enjoyed a little R&R with the M and 2.0’s in Turks & Caicos)

  • 25 yard sprint, 5 burpees, sprint back to start
  • 35 yard sprint, 10 burpees, sprint back to start
  • 45 yard sprint, 15 burpees, sprint back to start

Mosey back to the school for several MoM

  • LBC x 20
  • Dolly x 15, Hold ’em
  • Slow Bicycle x 15

COT

Moleskin

  • T-Claps to the 2 returning FNGs and all the veteran PAX for braving the cold
  • Heard from one of the pax, possibly Spackler, after finishing the Turkish Get-ups, “I think I’d rather do Burpees”
  • As initial run as QIC, Note to Self to remember to continue the count when leading in cadence
  • Did I read that right on Backblast from Stonehenge.  Young Love posting at Stonehenge and then heading over to Area 51 for double down.  If so, strong work brother.
  • F3 looking for volunteers to assist at F3 Convergence at USNWC  on 1/26
  • The Matrix to run at normal time on MLK Holiday on Monday, 1/21
  • We didn’t come her to start no trouble, we just came to do the Superbowl Shuffle!
  • Zip-a-Dee??? said “I got a little taste of Insanity and I don’t want any more”
  • Lots of whining about the ice

 Posted on behalf on Salt Lick and Abacus:  Both did a great job on their Inaugural run as QIC!!!

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Joker
8 years ago

An official welcome to Sprague… a transfer from Metro… now living in the hear of Charlotte South. Sprague likes red wine, kittens, long walks on the beach… and wind sprints.

Young Love
8 years ago

As much as I’d love to perpetuate the myth and build the reputation, I have to own up to the fact that I can only be in one place at a time. Only one post for me last Saturday – Area 51.

Hammer
Hammer
8 years ago

Strong looking workout Salt Lick! What the heck is a Turkish Get up? Do I want to know?

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