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
Joker
11 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
11 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
11 years ago

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

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