AO: ISLANDS
QiC: Sweet -n -low
Date: 09/07/2023
Title: Performance Award IronPax week 1
Number of HIMs: 12
Captain Cheese, CPAP, Flea, Joanna, Miss Bliss, No Fault Found, Puff, Rapinoe, Sparky, Turtle
Number of FNGs: 1
Name of FNGs: Shingles
WarmOrama:
Disclaimer – planks
Dive bombers
Runners stretches
Mikey Phelps
TTTs
SSHs
Mosey a lap to get heart rate up
Tha Thang:
Tha Thang:
In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
COT:
IronPax
GrowRuck
Injuries including Miss Bliss
Thanks to Rapinoe for timer and music
Great support amongst each other and incredible effort by a dozen good men.