AO: LAKE MAYER
QiC: Spread Eagle
Date: 08/14/2024
Title: IronPax Week Negative 5
Number of HIMs: 9
DJ Scribbles, Fargo, Flo, Joanna, Kirby, Puff, Spread Eagle, Tooth Fairy, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC X 10
TTT IC X 10
RTR IC X 10
4 CT SQUATS IC X 10
FLAMINGO STRETCH
STANDING HAMSTRING STRETCH
Tha Thang:
IRONPAX CIRCA 2021 THROWBACK. COMPLETE AS QUICK AS POSSIBLE.
ROUND 1:
8 Burpees, sprint ~40 yards and complete 8 more burpees.
Repeat for 11 rounds / 88 burpees total.
ROUND 2
8 Squrls, Cindy carry ~40 yards and complete 8 more squrls.
Repeat for 11 rounds / 88 squrls total.
ROUND 3:
88 OHP, rifle carry ~40 yards and complete 88 more OHP.
Rifle carry back to start / 176 OHP total.
ROUND 4:
88 X-Factors, bear crawl ~40 yards and complete 88 more X-Factors. Crawl bear back to start / 176 X-Factors total.
Mozy back to circle one minute late.
COT:
Count, Names, Pledge
Prayers for kids starting back to school, F3, this creation, us as fathers, husbands, leaders.
Finish up with a tailgate coffeeteeria break. Nothing like hot coffee when pouring sweat!
GWIRK!