AO: THE RANCH
QiC: Mr. Miyagi
Date: 09/14/2024
Title: Ironpax 2024 Week 1: World's Toughest 11's
Number of HIMs: 6
Mr. Miyagi, Orange Juice, Pan Am, Pergo, Sweet -n -low, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Various stretches
SSHs
Fetched cindy
Tha Thang:
Ironpax 2024 Week 1: World's Toughest 11's
For time.
2 cones at 30 meters apart.
4-minute EMOM timer.
3 burpees when timer goes off.
Start with:
10 thrusters and 1 hand release merkin
End with:
1 thruster and 10 hand release merkins
Movements in between include:
-Bear crawl there and back
-Lunge walk there and back
-Burpee broad jump there and back
-Run there and back
-Murder bunny there and reverse murder
bunny back
Cycle through the movements twice.
Pergo was on something this morning.
COT:
Prayers for our school systems
Prayers for our nation.
Great conversations happened.
Pledge and pray.