1st F 09/28/2022 Iron pax 5 – week 4 – Death by Skinny Runner

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AO: POOLER
QiC: Sweet -n -low
Date: 09/28/2022
Title: Iron pax 5 – week 4 – Death by Skinny Runner
Number of HIMs: 18
Betty Crocker, Cropduster, Dado, Door Jam, Doughboy, Gumbo, Honker, Hosier, Little Annie, Mr. Miyagi, Norm, Patches, Pergo, Portabella, Quikrete, Sakrete, Sweet -n -low, Tutti Frutti

Number of FNGs: 0
Name of FNGs:

WarmOrama:
OYO from 0430 til 0500 start time

Tha Thang:
IronPax 2022 – Week 4
Death by Skinny Runner
 
100 Gas Pumpers (Knees to Chest)
                   50 Jump Rope
                   1 mile run
 
                   25 Hello Dollies
                   25 Burpees
                   50 Jump Rope
                   400-meter run
 
                   25 Hand Release Merkins
                   25 V-Ups
                   50 Jump Rope
                   400-meter run
 
                   25 Leg Raises
                   25 Jungle Boi Squats
                   50 Jump Rope
                   400-meter run
 
                   25 4-count flutter kicks
                   25 Bonnie Blairs (right leg and left leg counts 1)
                   50 Jump Rope
                   400-meter run
 
                   100 Big Boy Sit-ups
                   50 Jump Rope
                   1 mile run

COT:
Oct 8 – Launch at the Ranch
Thanks to Coliseum AO for hooking up with us today
Doughboy’s thumb
PushPop muscle
Cuson / Gilligan family
Hurricane Ian impact

Thankful to F3 for sharing in Fellowship, Fitness and Faith