First Black Widow Beatdown – IPAX Week 0 REMIX equals PAIN

Preamble:

SubsiQ is always an opportunity to have some fun!  IPAX week 0 inspired a remix and a game of chance to run this Saturday BLAST.

Each exercise requires a draw of the cards, 3 options:

• Can of Corn = easy
• SPICE = Medium
• PAIN = Hard

Warm-O-Rama:

(SPICE)

• 4laps around the field (C.O.C=2 laps, PAIN=Long Loop)
• SSH
• IW
• WP
• Arm Circles

The Thang:

85s and 8s: draw to learn your fate…

• Mercans: 42 (SPICE)
• Dying Cockroach: 85 (PAIN)
• Squats: 8, 2, 5 (C.O.C)
• Shoulder SLAM: 8.5 yrd Bear Crawl (C.O.C)
• 4 count Flutter kick: 42 (SPICE)
• Monkey Humpers: 85 (PAIN)

RUN:

• PAIN: Long Loop (all the way to the bottom of the park around the loop, to the bottom of the WidowMaker)

RUN – WidowMaker:

• SPICE: 4 FULL sprints up the WidowMaker

OverTime:

• Mike Tyson: 85 (PAIN) – ran out of time but probably got half done….

COT:

G String: Mom played golf yesterday!

Napalm deployment activities coming soon!