AO: POOLER
QiC: Periwinkle
Date: 09/11/2024
Title: Iron Pax Week 1
Number of HIMs: 11
Alphabet, Balut, Betty Crocker, Brady Bunch, DQ, French Press, Gilligan, Swabbie, Sweet -n -low
Number of FNGs: 1
Name of FNGs: FNG Joe (2)
WarmOrama:
Side Straddle Hops, Right over Left & switch, through the tunnel, Chinook, jog to cindy and AO, do 4 thrusters and 5 push-ups.
Tha Thang:
Week 1 IronPax = 11s
The 11s | Coupon = Cindy | 2 cones 30 yards apart
Goal: Finish for time
EMOM 4 minute Timer …3 burpee every 4 minute
10 thrusters 1 Hand Release Merkin (bear crawl down and back)
9-2 – lunge down and back
8-3 – burpee broad down and back
7-4 – run down and back
6-5 – murder bunny down and reverse
5-6 – bear crawl
4-7 – lunge
3-8 – burpee broad
2-9 – run
1-10 – murder bunny
Be sure to log times!
COT:
COT – Pledge, Prayer, Reflect on 9/11
All were better for finishing today!