Painfest 2013: Super Bowl Shuffle to Suicide Burpees

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!!!