Iron PAX Week 4
AO: Badapple
When: 09/29/2021
QIC: Ollie
PAX (10): Heidi, Ollie, Pass Interference, Ponyboy, Rusty, Skeeter, Snax, The Real Woody, Zima, ESPY
Preamble:
Last one for 2021.
Warm-O-Rama:
- 10x Weed Pickers
- 10x Toy Soldiers
- 10x Side Straddle Hop
- 10x Mountain Climbers
- Arm circles
The Thang:
Copied from https://f3greenwood.com/
Format
- Rep-based workout
- Set the timer for 52 minutes 30 seconds
- Measure out 25 yards
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
- 200 curls
- 175 squats
- 150 Overhead Press
- 125 Kettlebell Swings
- 100 Merkins
- 75 Thrusters
- 50 Bonnie Blairs (right leg-left leg = 1 rep)
- 25 Blockees
If you finish all of the exercises, repeat in reverse order from the last time you just did it.
The burpees DO NOT count in your rep count.
COT:
Prayers for Goat and Snax’s teammate’s father.
Naked-Man Moleskin:
Back to your regularly scheduled programming. Hope you all enjoy the extra beauty sleep.