15 #HIM met on this muggy morning at the Golden Corral for a good old fashioned beatdown.  Lutefisk had to substiQ for me last Friday and by coincidence he didn’t have a Q lined up today so lucky me and lucky PAX I stepped up to bring the pain at one of my favorite A/O’s.

Started with the disclaimer and we were off.

Warm Up

• Mosey to the back of Harris Teeter
  • I intentionally asked the PAX to circle up pretty close to the dumpsters.  If you are on #SLACK and you read the fabulous piece Crab Cakes wrote last week then you would know why
• SSH X 20
• Imperial Walker X 15
• Merkins X 15
• Mountain Climbers X 10
• Recover and mosey to the tire shop

Activity 1

• 30 Durkins
  • Lap around the tire shop
• 30 Dips
  • Lap around the tire shop
• 20 Box Jumps
  • Lap around the tire shop
• Elbow plank and wait for the 6
• Mosey from the tire shop to the parking lot in front of Baker’s Buzzin

Activity 2 (11’s)

• I instructed the PAX to partner up and size did matter
• This activity was 11’s and consisted of burpees and merkins (hopefully all of you know what 11’s are and if not it pretty much means the exercises have to sum to 11.  Example 10 burpees and 1 merkin, 9 burpees and 2 merkins, 8 burpees and 3 merkins etc….)
• There are a total of 10 rounds.  The method of transportation was different for each round.
• Round 1 was 10 burpees at the beginning then wheelbarrow to the end of the parking lot (it’s a long way away) and then complete the 1 merkin.  The partner that was holding partner #2’s legs had to carry that partner back to the start.
• Round 2 9 burpees then the second partner had to wheel barrow to the end.
• We did the wheel barrows and partner carries for rounds 1-4
• Rounds 5 – 7 were bear crawls and run back
• Rounds 8 – 10 were crab walks and run back

Surprisingly enough I looked at my watch and it was 5:59.  Time to mosey back to COT.  As you can imagine there was a ton of moaning and groaning, that translates to #WINNING.  The PAX got their money’s worth

At COT we had an #FNG Sam and his handle is Mach3.  Went through the announcements, prayers and praises and Funhouse took us out with a prayer.  Couldn’t have asked for a better start to the day!

Mile High Out