AO: COLOSSEUM
QiC: Door Jam
Date: 10/07/2022
Title: IronPAX Week 5 (!)
Number of HIMs: 6
Door Jam, Hosier, Mr. Miyagi, Patches, Pergo, Windex
Number of FNGs: 0
Name of FNGs:
WarmOrama:
While setting up two of Pooler's finest rolled in to see what was going on. After convincing them that YHC was not a young couple up to illicit activities in the truck ("setting up for a workout!" was definitely not the answer they were expecting), they got the full EH treatment complete with business cards. That seemed to scare them off (or was it showing them the big Weinke?)
SSH 10 IC
Don Q 10 IC
TTT 10 IC
Tha Thang:
5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.
Round 1
10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny
Round 2
20 Thrusters
20 yard Murder Bunny
20 Thrusters
20 yard Reverse Murder Bunny
Round 3
30 Bonnie Blairs (2ct)
30 yard Murder Bunny
30 Bonnie Blairs (2ct)
30 yard Reverse Murder Bunny
Round 4
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Murder Bunny
40 Jungle Boi Squats (2 Spoonz Style)
20 yard Reverse Murder Bunny
Round 5
50 Merkins
10 yard Murder Bunny
50 Merkins
10 yard Reverse Murder Bunny
After Pax finished and got a short recovery there was time left.
Burpees 5 OYO
KB swings 20 OYO
Curls 25 IC
Flutters with block 30 IC
Rosalita 15 IC
Block press 20 IC
WWIs 20 OC
Freddie mercs 15 IC
Stop to put Cindys up
Circle up at the flag
Boat canoe straight into hammers 10 IC
COT:
Ranch launch TOMORROW 0600
Pergo and Miyagi doing a star course in Jax first w/e in Nov
Speed for Need at the bridge run
Planning a special event for next fall
Prayers for Hoser's neighbor with cancer
Remember, F3 is about building leaders, not just a workout