T-Claps to the south shore and north shore pax who completed the Tough Mudder. The mumble chatter is that no obstacles were skipped and major injuries were avoided. The mothership at the Lakefront was 5 strong including Rev Socks and Hog Sickle from the south shore. Honorable mention the Hog Sickle’s dad who took the ride to the north sore. He got in over 5000 steps during the beatdown!!!
Warm-Up
20 SSHs IC, 20 Windmills IC, 20 Toe Touches IC, 20 IWs IC, 20 Butt Kicks IC, 20 High Knees IC, 10 forward arm rolls IC (baseball) – rinse and repeat in reverse, 10 forward arm rolls IC (basketball) – rinse and repeat in reverse, 20 Overhead Claps IC
COWBELL DISCLAIMER
Those of you who made it to Ei’s Crazy Ivan on the North Shore saw the debut of the cowbell. It made it to the beatdown this past Saturday. Every time you hear the cowbell ring, all paxs drop and do ten burpees. After you ring the cowbell, you bestow the cowbell to another pac and they ring it at their discretion. The goal was to complete 100 burpees by the end of the beatdown. Mission Accomplished!!!!!
Mosey…
Indian Bear Crawl
All paxs line up in a single file line in the planc position. The pac at the front of the line starts doing merkins IC while the pac at the end of the line bear crawls to the front. Rinse and repeat until you get to pre-designated destination.
Indian Lunge Walk
Once you get to the pre-designated destination from the Indian Bear Crawl, all paxs turn around and stay in the single file line. Pac at the front of the line starst doing squats IC while the pac at the end of the line lunge walks to the front. Rinse and repeat until you get to the original starting point.
Mosey…..
Heavy Bag Pull and Carry
All paxs line up facing “The Shaft” holding the Al Gore. First pac, sits on ground and pulls a 75 foot rope that is attachd to a 45lb heavy bag. Once the heavy bag gets to pac, pac picks it up and runs with it it back to the starting position next to “The Shaft.” Drop it and assume the planc position until all pacs are finished.
Mary
25 LBCs IC, 25 Puttins IC, 25 Leg Lifts IC, 25 Flutter Kicks IC
Mosey to Cazebo
Freak Nasty Step Up Super Set
10 Freak Nasties IC, 10 left leg step ups IC, 10 right leg step ups IC- Rinse and repeat three times adding 5 reps to each exercise every set
On the final mosey to the flag, we were left with 10 burpees to get reach our goal. I thought that Rev Socks was going to sabotage the mission, but he did not dissapoint. Turbo did not dissapoint either by changing his last 10 burpees into slurpees by doing them in a large puddle left by the torrential rain from Friday. Way to embrace the suck Turbo.
COT – Prayed out by THE Manny – Coffetteria afterwards
