AO: ISLANDS
QiC: Sweet -n -low
Date: 10/03/2024
Title: IronPax 4 on the Islands
Number of HIMs: 10
Amazon, Cardone, Flea, Flo, Joanna, Lady Chablis, Miss Bliss, Rapinoe, Sweet -n -low, Turtle
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Workout exercise demo
Stretch OYO & SSHs
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:
My apologies – Islands ran about 2.6 miles because their Q (me) did not measure properly. We are better for it!
Announcements:
Saturday work at Blue Sky Acres
Khaki to speak at Men’s breakfast at FBCI on Saturday
Last IronPax is Saturday at Ranch at 0600
Prayers:
Flea – college visits and direction for where God wants him.
Nation of Israel
USA – election and revival needed
ILA Strike and impact to economy
Thousands / millions impacted by Helene.
Pray and help.
Do Good Recklessly. Pray for God to use you to help and encourage others today.