AO: THE RANCH
QiC: Mr. Miyagi
Date: 03/04/2025
Title: 2023 IronPAX Week 0 – "The Win" – Modified Version
Number of HIMs: 7
French Press, Mr. Miyagi, Pan Am, Sakrete, ShamWow, Sweet -n -low, Tin Cup
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer
Various arm and leg stretches
TTTs
SSHs
LBACs
Chinooks
Seal claps
Tha Thang:
We took a look back at 2023 IronPAX Week 0.
The meat of the workout:
800-meter run
85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
Hand Release Merkins
Big Boy Sit-ups(WW2)
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run
We did the modified version:
400-meter run
42 reps of each of the following exercise. Perform 4 burpees after completing 42 reps of each exercise, including the KB Swings.
Hand Release Merkins
Big Boy Sit-ups(WW2)
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
400-meter run
The modified version was still rough!
COT:
Prayers:
Young boy named Myles in hospital in Atlanta
A girl named Scout in hospital
Sweet-n-low's new grand baby on the way
Sakrete's sister
ShamWow's neighbor Michelle in the hospital