AO: POOLER
QiC: _Not Registered
Date: 09/25/2024
Title: Brenton Sandwich. IronPax 3
Number of HIMs: 9
Alphabet, Backfire, DQ, Gilligan, Honker, Periwinkle, Spam, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
TTT’s
Leg stretch
Upper OYO
Burpees
Exercise demonstration
Tha Thang:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over. (lay block flat side down)
Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
Perform burpee on the other side, and jump over the block laterally.
Reminder – Each time you jump over the block = 1 rep
Thrusters
Bonnie Blairs
Right leg-left leg = 1 rep (the hard way)
Hand Release Merkins
Big Boi Sit-ups
400m run
Format
21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
Workout ends after you cross the line after completing the last portion of Brenton.
Record your total time in HH:MM:SS format.
COT:
Book club Friday
Rerun of IronPax Saturday at the Ranch
Praises for Spam pin removals and FlatTire with back surgery healing
Pray for our country, Israel, election
Faith, Fitness and Fellowship
Iron sharpens iron.