AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 09/16/2022
Title: IronPAX Week 2 – The Belle Ringer
Number of HIMs: 8
Dado, Door Jam, Hosier, Patches, Pergo, Sakrete, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank
10 Merkins OYO
Arm and leg stretches
15 TTTs
15 Moroccan night clubs
15 Raise the roofs
Tha Thang:
Format: AMRAP for 45 minutes
Set-Up: Make a star like picture below with each point of the star being 25 yards away from the center.
Starting at the center cone (cone 1):
5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.
Modified version
By Reps:
adjust reps of any or all exercises (example: do all exercises just 5, 10, 15, 20, 25 instead with 5 ManMakers in middle) One complete= 95
By Exercise substitution:
Burpees instead of ManMakers (no coupon)
Farmers carry instead of Rifle Carry
Biceps curls instead of “We’re not Worthy“
Merkins instead of KB Swings
Any other substitution you come up with.
Total reps for 45 minutes of the exercises
Each complete trip is 125 reps
COT:
Prayers for Sakrete's friend in Summerville Bellator(Kyle Hungerford) and for his other friend getting clean
Prayers for Patches wife with a bad ear infection
New AO at south bridge in the works
Prayers for the situation down the road from the Colosseum where we saw seven police cars and other first responders on call