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


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



  • 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)


  • 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



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


G String: Mom played golf yesterday!

Napalm deployment activities coming soon!

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