Aiken Birthday Burpee Mile

QIC: Clothespin

Date: 08/24/2020

PAX: Woodrider, Fifty Cent, Slim Shady, Blackout, Abercrombie

AO: Hacksaw


Not bad but humid.


Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Seal claps 10 in cadence

The Thang

Come to Clothespin’s Q he never runs……

Burpee Mile:
48 burpees, 1 mile run. Done as 12 burpees at Dominos and then every quarter mile till all 48 are complete. From Dominos to Leyland Dr. along Swinyar Dr. and back equals 1 mile. Stopped on the way back at pavilion for the rest of the thang. (make sure 6 is in from burpees mosey together) Did burpees at Dominos, commons parking lot, intersection of Leyland Dr. and Swinyar Dr. and then back at Commons parking lot to complete all 48!

At the Pavilion:

Gorilla Humpers:
15 3 Rounds
Like a monkey humper but bigger!

Alabama Ass-Kickers:
3 Rounds
Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

3 Rounds
All done in order, with no rest, without leaving plank position. Can be scaled using higher reps. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins. That’s 1 complete round.

Aiken Legs:
3 Rounds done in succession with no rest — 20 Squats, 20 Box Jumps (or fast step-ups), 20 Lunges (10 each leg), 20 SSH

Back to Dominos to complete the mile.
Gorilla Humpers 10 last 30 seconds of time!


Thanks for coming and celebrating my Birthday with me! Make yourself better challenge yourself at something you are not good at. Make small goals to accomplish big things. Win the small battles and you will win the war!
[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


Well I ran Toe Tag off with the description of the workout…..
Come to Clothespin’s Q. He doesn’t ever run they said….


Ironpax is upon us!!! Lute is Home!!! Find a place and let it rip this week!!!

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