AO: POOLER
QiC: Sweet -n -low
Date: 10/02/2024
Title: IronPax 4
Number of HIMs: 8
Alphabet, Backfire, Balut, Betty Crocker, Gilligan, Honker, Periwinkle, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Stretch & Warm-up OYO
Jogged course to explain beatdown
Tha Thang:
ADD ALL BURPEES FROM ALL ROUNDS: TOTAL BURPEES = TOTAL SCORE
Round 1) 0:00 – 5:00
• Run 200 m
• 30 Freddy Mercury’s
• Run 200 m
• Burpees until 5:00 mark
Round 2) 5:01 – 10:00
• Run 200 m
• 30 Pickle Pounders
• Run 200 m
• Burpees until 10:00 mark
Round 3) 10:01 – 15:00
• Run 200 m
• 30 Low Flutter Kicks
• Run 200 m
• Burpees until 15:00 mark
Round 4) 15:01 – 20:00
• Run 200 m
• Plank Jacks
• Run 200 m
• Burpees until 20:00 mark
Round 5) 20:01 – 25:00
• Run 200 m
• 30 Monkey Humpers
• Run 200 m
• Burpees until 25:00 mark
Round 6) 25:01 – 30:00
• Run 200 m
• 30 Squats
• Run 200 m
• Burpees until 30:00 mark
Round 7) 30:01 – 35:00
• Run 200 m
• 30 LBCs
• Run 200 m
• Burpees until 35:00 mark
Round 8) 35:01 – 40:00
• Run 200 m
• 30 Side Straddle Hops
• Run 200 m
• Burpees until 40:00 mark
ADD ALL BURPEES FROM ALL ROUNDS: TOTAL BURPEES = TOTAL SCORE
COT:
Announcements:
IronPax on Islands Thursday and Ranch on Saturday
Workday at Blue Sky Acres on Saturday AM
Book club on Friday, maybe
Pledge and pray:
Many needs in community – local, regional, southeast due to storm
Prayer for ILA strike and costs impacts to communities
Israel in war – USA to support
Unite our country