First Black Widow Beatdown – IPAX Week 0 REMIX equals PAIN
AO: Black Widow
When: 09/02/2023
QIC: DeLorean
PAX (16): Cox, defcon2, Ha-ha, Meatball, NRA, Roundup, ShuttleCock, TURK, Gunner (FNG), Scoville, GString, Veggie, Cornerkick, Github (sp?), McEnroe
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!