AO: POOLER
QiC: Betty Crocker
Date: 08/28/2023
Title: The Gauntlet
Number of HIMs: 12
Backfire, Betty Crocker, Bogey, DQ, Flat Tire, Gilligan, Gumbo, Honker, JazzHands, Mr. Miyagi, Spam, TestTube
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank, disclaimer, mission
Right arm up and left arm up
Review of 5 core principles … 5 burpees on the table. When called on, of you get the next core principle right, we remove a burpee. We were able to get it down to 1 burpee, which we converted to a Navy Seal
T^3 * 13, Don Quixote * 10, R over L and L over R whole I explained the workout format
Tha Thang:
2 stations of 4 coupons each. The coupons were in order of progressively heavier weight. You would work through the coupons with a single exercise with reps according to the weight … lighter weight, more reps. Heavier weight, less reps. Then run between stations.
Station 1 Coupons:
25# barbell – 25 Reps of called exercise
35# Kettle Bells – 15 reps of called exercise
55# Jerry Can Sandbag – 10 reps of called exercise
60# ruck – 5 reps of called exercise
Station 1 exercises:
* Front/Goblet squats (except for the ruck would be on your back)
* Carry (Rifle for barbell, Farmer for KB, Atlas for Jerry, Suitcase for Ruck)
* Swings – though we modified this to be upright rows, swings were not good with barbell or Jerry Can
* Shrugs ( nobody made it to this)
Station 2 Coupons:
25# sandbag – 25 Reps
40# sandbag – 15 reps
50# sandbag – 10 reps
60# sandbag – 5 reps
Station 2 exercises:
* Squats
* OHP
* Power clean & toss (aka overhead toss)
* Step Ups on picnic bench (none made it to this)
COT:
Count, names, AAR, Announcements, Pledge, Prayer
AAR:
Good format, Hard to predict the PAX count to pay this out optimally
Reduce run duration between stations, but maybe have a 3rd station to spread out the PAX.
YHC like the progression through the weights with a single exercise though, good burnout on a single set of muscles
Prayer requests:
Mr. Woodcock family dealing with sudden loss of father and mom recovering from surgery
Mr. Miyagi 2.0 asthma attack over the weekend
Praise for Jazz Hands process with gospel preaching over the weekend
Thankful for this group … Brotherhood, encouragement, accountability
My next Q is 9/20 for Ironpax Week 3!
IronPAX is back!