IronPAX 2024 Week 1

AO: The Hooch

When: 2024-09-09

QIC: Potter (Matt Rowand)

PAX (15): Angus, BallBoy, Birdie, Boomer, Chesapeake, Dinghy, Flo, Meatball, Popper (Dan Richard), Scrooge, Sunshine, Turk, OG Utah, Julius

Preamble:

Week 1 of the infamous IronPAX workouts.  2024 - lets go!

Warm-O-Rama:

Short mosey, SSH’s windmills, week pickers, imperial walkers and we’re on to coupons.

The Thang:

Pretty simple series of 11’s for Week 1 of Iron PAX.  The hard part is the 30 yards of MOT that cycles through some painful miles-o-trash. Buy-in: 3 burpees, Complete 3 burpees every 4 minutes on the timer throughout the workout. Set of 11’s: Ex. 1: Coupon Thrusters Ex. 2: HR Merkins MOT Cycle: 1. Bear Crawl 2. Lunge Walk 3. Burpee Broadjump 4. Mosey 5. Murder Bunnies (reverse MB’s on return) Cycle back through at 1 on the 6th MOT   There was lots of time left, so we finished with: Round of Mary Ring of fire (Planks with revolving Burpees, 2 rounds of 2 each, followed by 1 each) Cash out with 3 burpees  

COT:

Prayers for the PAX to be used each day. IP Week 1 done!

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