AO: ISLANDS
QiC: Miss Bliss
Date: 08/27/2024
Title: Iron Pax Week 00 – The Warm-Up
Number of HIMs: 13
Cardone, CPAP, Finkle, Flea, Joanna, Puff, Rapinoe, Shake it, Sparky, Turtle, Wham-O
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20x SSH
3 Burpees
15x Emperial Walkers
3 Burpees
10x Arm Cir. >
10x Arm Cir. <
3 Burpees
Runner's Stretch to Pidgeon
Shuffle to Cindys, hit 5 & Dime
Tha Thang:
Part 1 – DORA 1…2…3…
Partner work, partners alternate cindy work and travel between 2 cones 30 yards apart and back.
As a pair:
100 x Cindy Swing / Bear Crawl
200 x Overhead Press / Murder Bunny
300 x Curlz 4 Tha Gurlz / Alternate Murder Bunnies & Bear Crawls
Part 2: AMRAP
50x Squats
40x Big Boyz
30x Merkins
20x Lunges (2 count)
10 Burpees
400 meter lap
Rinse & Repeat
All Pax completed round 1, most completed at least one cycle of Round 2.
Returned cindys, hit a 5 & Dime.
COT:
Announcements
GoRuck events in October & November
Prayer of gratitude for fitness and fellowship.