5 Core Principles: 1. Free of charge 2. Open to all men 3. Held outdoors, rain or shine, heat or cold 4. Led by men in rotating fashion with no training 5. End with a Circle of Trust
Warm-Up: Michael Phelps – Disclaimer; Finkle Swings – IC; Little Baby Arm Circles – IC; Jump Squats – x20, OYO; Merkins – IC; Mosey to grass practice field by stadium
Attendees: Everyone is tagged in this post except Farva. He’s not taggable for some reason. He normally does the group run and I guess he thought today was Tue. Silly Farva.
The group decided to do the IronPax Week 1 challenge today and it did not disappoint. Thanks to Honker and Flat Tire for setting up the cones and marking off the distances ahead of time. And thanks to Swabbie for picking me up as I’m wondering aimlessly at the wrong grass field.
I was trying to find a clean version of any Wu Tang Clan song (since that was my first thought when I read Killer B’s) and for some reason I couldn’t. Despite the language I do think they are one of the greatest hip hop groups…Wu Tang Forever! The Killer B’s workout went like this:
- From first cone, Broad jump or bunny hop for 10 yards to second cone
- Burpees – 10
- Bonnie Blairs – 10 (count each leg)
- Big Boi Sit-Ups – 10
- Broad jump or bunny hop for 10 yards to third cone
- Burpees – 10
- Bonnie Blairs – 10 (count each leg)
- Big Boi Sit-Ups – 10
- Broad jump or bunny hop for 10 yards to fourth cone
- Burpees – 10
- Bonnie Blairs – 10 (count each leg)
- Big Boi Sit-Ups – 10
- Bear Crawl Back to First Cone
- That’s round 1, repeat for 5 rounds total
- Once finished note time elapsed, and then go back and help pick up the 6!
Proud of everyone for pushing through to the end! Not gonna lie, YHC had some reservations about this workout after watching the F3 video instructions. Hopefully everyone was able to overcome any self-doubt this morning and be glad it’s over…until next week’s IronPax Challenge!
Moleskin: Surfers for Autism 3rd F event was canceled. Swabbie has the Q for Monday’s Fun Run. And Deuce needs a new alarm clock.
Pledge, pray, and have a great F3 weekend!