Hair Band Mile Burners on the Turnpike Express!

Hair Band Mile Burners on the Turnpike Express!

Even when Hair Band is not physically in attendance, the legendary Hair Band mile calls out to the PAX almost every week. 14 PAX were introduced to the Hair Band Mile in a new way today that I am sure would all agree was a little unpleasant and a #smokefest way to travel around it!  I wrote a little BB about it and here’s how it goes!

That Pre-Thang

Great 0600 5-miler Pre-Work Run by Crab Legs and EE w/ Stacks (2.0) riding 2 wheeled close by.  The weather is perfect so we need more pre-runners to come on out!!

That Thang

Double E on Q

COP
Hair Band 1K run with Hill past PSV to parking lot
Disclaimer given and time to get to it!
10 Burpees OYO
SSH x 25 ICIW x 25 IC
10 x 4count Merkins

Mosey to Plates for Team Hair Band Mile Burners
Count off 2 teams each getting the lucky prize of one of EE’s “Unslideable” 45# plates
Each team member pushes plate as far as possible while remaining PAX performed called exercises. Rotate through team until they Complete Hair Band Mile Burner!
Round 1
Exercises – Rotate between 7 Burpees & 10 BombJacks
Round 2
Exercises – Rotate between 10 x Hand Release Merkins & 25 x Freddie Mercury’s

Mosey to School Wall
PC w/ Air Presses x 50
Inverted BTW Mountain Climbers x 10 IC
PC w/ Air Presses x 40
20 x Wall Donkey Kicks
PC w/ Air Presses x 30Inverted BTW Mountain Climbers x 10 IC

Mosey back to plates for:
Round 3
Exercises – Rotate between 25 x Dollies & 20 LSS

Handoff Q to TurnPike

Time to give us some kind of break from working out our upper bodies 50 LBC’S in your own.
Time to bring something different to Outland!

Super 21

PAX starts with 1 Merkin/1 LBC, 2 Merkins/ 2 LBC, 3 Merkins/ 3 LBC,  etc until we reach 21 Merkins/ 21 LBC.  Q called an audible halfway through noticing most struggle amongst the PAX including yours truly.  Thanks Double EE for the wonderful plate work.

So I decided to audible to some Eleven’s!

Starting at the bottom of the hill with 10 Flutters run up the hill do 1 Dolly run back down the hill and decrease the flutter by one then run up the hill and increase dolly by 1.  Continue until we finish with 1 flutter and ten Dolly’s.  Plank when complete.

When all the PAX complete lets Mosey.

Mosey over to the side of the school for some station work.

20 Dips
10 Step ups each leg
1 rail slide and
Lunge Walk from one end of the brick to the other.

Repeat

Mosey to the shovel flag.  One minute remaining so let’s do a minute of LBC’S.

DONE!!!

COT
Thank you for taking us out Big Trade! Great Words!

Announcements
EH more PAX – the weather is PERFECT!!

Moleskin
Super Strong work by the PAX today and I know when the PAX say “I Hate You” it really means you are a special person to them.  And for that we thank you all!  The plates continue to smoke PAX and maybe after 300 more workouts they will finally be smooth on one side of them.  Until that time, we have to push them long and hard fellas!  Turnpikes Super 21 turned out to be a Super 11 before the PAX threw in the white towel and the hill work following that didn’t help out for recovery.  But incredible work to keep up the tempo as I know we were all seriously O2 deprived.  I will say it was good having Donkey Kong out and I am pretty sure he eats Hair Burners for snacks!  Anything Bear Crawl or Hairburner related he will dominate #StrongWork!  Also Glad to have Drop Thrill back in action after a back injury has kept him out of the gloom for a while now!  Keep posting brother!

Sound off with any moments I did not share and heckle at will!

Always a pleasure pushing harder and further with the PAX!

Double E and Turnpike